Fitness: 1. 5 Rounds:
Alt movement every 90 seconds
A. 3 Weighted Chest to Bar Pull Up
B. 10 alt Hanging Weighted Step Ups
2. 5 Rounds
90 seconds work: 90 seconds rest
200m Run
Max Ski Calories in the remaining 90 seconds Performance: See Fitness Weightlifting: *Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which is posted around the gym and can be viewed on our YouTube. 1. Front Squat: 6 x 2 x 87.5%
2. Hang Power Clean + Power Clean: 10 x (1 + 1) x 85% (OT2M)
3. Clean Pull:
4 x 85%
3 x 90%
2 x 95%
1 x 100%
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Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
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