July.19.16

PADDLE BOARDING being Scheduled for JULY 30th! Please sign up at the Box if interested in going the Shaver Lake with CFC.

 

CF WOD:

For time:

3 rounds of:

10 Assault Bike Calories

10 Power Cleans, 135/95 lbs

— then —

3 rounds of:

10 Assault Bike Calories

10 Shoulder-to-Overheads, 135/95 lbs

*Goal: Sub 14 min

OR- “if Testing”

FRAN:

21-15-9

Thrusters (95/65)

Pull-ups

===========

3 rounds for time of:

Run, 400 m

Row, 500 m

*Goal: Sub 12 min

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