WarmUp
Row 500m
Couch
3 Rounds
5 FrontSquat (bb)
10 PushUp

1) Take 20:00 to build to a heavy double in the FrontSquat

2) 5 Rounds ForTime
8 DB PushPress 45/25#
25m FarmersCarry 45/25#
8 DB Burpee 45/25# (no jump)
25m FarmersCarry 45/25#

Cool
SmashQuads
Roll

This is the 5th and final week of the CF Open, please join us Friday to toast to the Open Challengers and celebrate everyones success! Feel free to bring your favorite Paleo dish to share and enjoy post Open wod. The fun starts at 4:30pm and will continue until everyone has finished, all are invited – official and unofficial challengers to participate in this workout and celebration.

Excellent work by all. Many personal records have been made during the Open and it has opened our eyes on what we are great at and what we can improve on.

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