Warm Up

CFFB Warm Up

Wod

“The Chief“

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
13 Rounds + 5 Air Squats

Strength

Front Squat + Jerk (2+1) *Work to a heavy set

Try to beat your old score here

Wod

7 Rounds

2 minute amrap of

max effort strict pull ups

once you drop from the bar

max effort burpees with remainder of time left

1 minute rest between rounds

score is total pull ups and total burpees

91 Burpees
24 Pull ups

73 lbs Front Squat and Jerk

Snatch 1 RM

10-20 min bike
10-20 min row
10-20 min ski

FGB Style

Row 10/10/10
Slam Ball 20/20/20
AbMat 39/39/39
Push Press 75/45 13/13/13
Mountain Climber 35/35/39

Skill: 500 single jump rope
3 rope climbs

Conditioning
1/2 mile run warm up
50-30-20
Swings 70lbs
Pushups
Slamball 20lbs
1/2 mile run cool down

100 Double unders for time
Rest 2 minute
100 Double unders for time
Rest 2 minute
100 Double unders for time

Take worst time for score.

PR of 1:19 for 100 Double unders in first round.
PR of 70 double unders unbroken in third round.

Strict Push Press
10 minutes, 3 EMOM - 155x5, 165x3, 170x2

5 Rounds
10 SDHP
10 KB
10 Goblet Squats

3 RFT
15 Hang Power Clean
15 Burpee
(95/135)

Close to RX weight.

200m (carrying 45 lb plate)
10 Wall climbers
200m
20 burpees
200m
30 push ups
200m
40 sit ups
200m
50 double unders
200m