Metcon
FGB style
3 rounds/1min station
Row calories
knee to elbow
rope climb
Kettlebell swing
box jump 24/20
wall ball 10/6
1min rest
Olympic Lifting
Bench press
3-3-3-3-3
Weekly Programming 19th 25th
Saturday is a special WOD in memory of my son on his 6th birthday. This is a WOD I do yearly for his Bday and is programmed for the CFC
January 17, 2026
