Every 1 min for 30 mins, alternating between:
8 Front squats (M: 105 lbs, W: 70 lbs)
8 Power cleans (M: 105 lbs, W: 70 lbs)
8 Push jerks (M: 105 lbs, W: 70 lbs)

Cash Out
Sprinter stretch or hamstring stretch of choice.

Complete 7 rounds for time of:
12 Dumbbell thrusters (M: 45 lbs, W: 35 lbs)
9 Toes-to-bar

Save the Date
CFIV Annual Christmas Party
Friday, December 9th, 2016

Party & DJ start: 8pm
Where: Inferno
Address: 505 Main St. Brawley, CA 92227
Attire: Casual (Outside/Patio setting)
Light appetizers served: 8-10pm

RSVP: Please RSVP at the front desk