JAN.30.17

Happy MONDAY! Make sure to introduce yourself & welcome our new CFC Athletes who just finished On-Ramp. Lets start our week off right with a HERO WOD!

CF WOD:

Push Press

5 reps @ 45-55%

5 reps @ 55-65%

3 reps @ 65-75%

2 reps @ 75-85%

2 reps @ 80-90%

Max Reps @ 75%

=====

HERO:

GRIFF

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

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