WOD
Spend 10:00 to work up to a 3 rep Heavy unbroken Hang Power Cleans

*Rest as needed

Then,
Complete AMRAP in 7:00 of:
7 Hang Power Cleans (M: 155 lbs, W: 105 lbs)
14 Box Jumps Overs (M: 24″, W: 18″)

Goal: 6+ rounds

Cash Out
For 6:00, work :45 sec / rest :15 sec, alternating between:
Slow bike/row/jog
Plank hold

STRENGTH
A. Deadlift 20-20-20-20

*Each set must be complete unbroken
* A broken set will not count as a completed set.

B. Complete 5 rounds for time of:
10 Kettlebell Swings (M: 32 kgs, W: 24 kgs)
10 Walking Lunge Steps (M: 32 kgs, W: 24 kgs)

C. Stretch

Free Community Workout

Join us this Saturday, July 8th, 2017, for a Free Community Workout at 9am. This is a great opportunity to experience our unique coaching style and fun community atmosphere. Bring family, friends and coworkers to try it out as well! Please arrive 15 minutes early to sign a waiver.

Receive 50% OFF Group Fundamentals if you sign up that day (Regular price $100).

Current CFIV members can utilize this class for an extra workout each week!