Monday
WOD
Every minute, on the minute, for 15 minutes:
Minute 1: 10 Front squat
Minute 2: 10 Kettlebell swings
Minute 3: 5 Strict pull-ups*

*Add external weight to the pull-up if 5 pull-ups is easy for you

Then,

Complete as many rounds and reps as possible in 12 minutes of:
400 Meter run
20 Alternating reverse lunges with kettlebell farmer’s carry

Posted on CF Invictus 12 March, 2015

CF LITE
Complete as many rounds as possible in 14 minutes of:
15 Ground-to-overhead with plate (M: 45 lbs, W: 25 lbs)
25 Sit-ups
35 Air squats

IMG_8155

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REMINDER
This Saturday, April 4th, we will be CLOSED due to Easter.
Canceled Classes:
Free Community WOD
Open Gym
CF Pre-School
CF Kids
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