WOD
Workout 1:
Complete 21-15-9 for time of:
Overhead squat (M: 95 lbs, W: 65 lbs)
Deadlift (M: 185 lbs, W: 125 lbs)

*Perform between minutes 1-10. Start Workout 2 at the 15 min mark.

Workout 2:
Complete 21-15-9 for time of:
Pull-ups
Handstand push-up

*Perform after Workout 1 at the 15 min mark.
Goal: Complete

CF LITE
Complete 10 rounds of:
:30 seconds of burpees
:30 seconds rest
:30 seconds of dumbbell snatch (M: 55 lbs, W: 45 lbs)
:30 seconds rest

SAVE THE DATE
CFIV Annual Christmas Party
Friday, December 9th, 2016

Party & DJ start: 8:00pm
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.