Back squat 1 x 20

"Baseline"

500 Meter Row /400 Meter Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Row 50/40kcal,
100 DB hang clean + Jerk (22.5/15kg), alternating arms,
50 burpees.
Target under 15min

10 rounds for time of:
8 ground-to-overheads @43/30kg
10 bar-facing burpees

Time cap: 15 minutes

• Full workout details here

How it works at CFCH;
- 0630, 0730, 1100 classes will do the Open workout as a class
- 1550-2000 will be 'Coached Gym'. Arrive at any time and select a starting time from the whiteboard.
- CFCH Coaches will be available in the PM to explain the workouts, the warm-ups and so on, but there will not be normal classes in the PM.
- You DO NOT have to be officially registered in the Open to attend. All welcome.
- The normal class programming will be shown here in WODconnect if you wish to catch it up on the weekend or another time.

AMRAP 11

5 Strict HSPU + 5 Kipping HSPU
40 Du´s
30 sit ups

3 rds

Double DB OH hold 20-30 sec

Back squat 1 x 20

1A) Bulgarian split squats 3(3+3)x40% of BS 1RM
1B) Front squats 3x5x60%

AMRAP 12

4 Bar MU
8 Front Squats 50/35kg
12 Box Jumps 24/20"
16 Pistol Squats

12 min AMRAP

5 static dips
15 heavy KB swing (32/24 kg)
45 DU