Monday

Four Elements,
3 minute AMRAP for each element with 1 minute rest between.

Plate G2OH 45/35
Russian KBS 1.5/1.0
SDHP 2.0/1.5
Wallball Shots 20/12

Post reps for each element.
Original CFB programming.

Tuesday

Skills with Marcie

Wednesday

"Donny"
21-15-9-9-15-21 reps for time of:
Deadlift 225/165
Burpee

Post load and time to comments.
25 minute limit.

Thursday

"FROPE"
21-15-9 Thrusters 95/65
7-5-3 Rope climbs.

Post time to board.

Leg protection Required!!!!!

CFB Original programming and name.

Friday

Friday Buddy WOD
Each pair will work together (working one at a time) to share in the completion of:
800m Chuck Carry 80/40
100x Tire Flips
800m Farmer’s carry 55/35
100x Tire Strikes
100x Burpees

Post time to board.

CFB Original Programming