CFSWP

Group WarmUp
Run or Row 400m
BandyHam+QuickHip
1 Len Spiderman
3 Rounds
7 HangPowerClean
7 FrontSquat
1) 15:00 to heavy single Clean, not a 1RM
** Clean == SquatClean
2) “Elizabeth”
21-15-9
Clean 135/95# try: 55% of #1
RingDip
** Clean == SquatClean
Cool
Couch 2:00/Leg
Roll

CFBurn(9am, 6:30pm)

warm up/agility ladder/mobility=see board

In group: 3x :40 Paleo Chair Hold 3x :40 plank hold

AMRAP 20

200M RUN

15 BoxJumps

15 Wallballs

Cool/ roll 300 M row, smash with ball or roll out!

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