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Monday WOD Overhead pause squat

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

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