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Congratulation to member of the month Georgia

Todays WOD is some of Georgia’s favorite movements

Georgia

5 Rounds For time
50 Double under
20 box jumps
5 Rope climbs 12ft

Strength
Push jerk
1-1-1-1-1
(must re rack bar no dumping)
super set
ME push up

Metcon
5 rounds for time
20 KB swing 32/24
15 air squats
10 push ups
5 Bar muscle up

Olympic Lifting
Split jerk
1-1-1-1-1

Congratulation to all CFC members who participated in the weekend comp!! Also a big thank you to the volunteers who helped throughout the day.

It was a fun day and from behalf of all the CFC coaches we could not be more proud of everyone’s effort and commitment on the day.

 

Strength
Overhead Squat W 3 sec pause
1-1-1-1-1
(must re rack bar no dumping)

Metcon
For time 18min Cap
200m wall ball run
10 wall ball squats clean
3 wall climb
200m wall ball run
10 wall ball squats clean
6 wall climb
200m wall ball run
10 wall ball squats clean
9 wall climb
200m wall ball run
10 wall ball squats clean
12 wall climb

Olympic Lifting
Snatch
1-1-1-1-1

Deadlift
3-3-3-3-3

Metcon
3 rounds for time
20 hang power clean 40/30
15 Kettlebell swing 20/12
10 pull up

Gymnastics

Strength
Back Squat
3-3-3-3-3

Metcon
3 rounds for time
12 Ground to over head 45/30
15 toes to bar

Olympic Lifting
Squat snatch with 3 sec pause
3-3-3-3-3

1 2 3 13

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