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This will be our last regular Saturday CFC programming before we start the CrossFit Open next week. Be sure to get along to this fun/long partner WOD!
CHIPPER PARTNER WOD
For time:
Wall Ball Run, 1 km
100 Wall Balls, 10/6 kg
Wall Ball Run, 800 m
100 Kettlebell Swings, 24/16 kg
Wall Ball Run, 600 m
100 Toes-to-bars
Wall Ball Run, 400 m
100 Burpees
MONDAY AUS DAY 7:30am class Only + 24/7 Open gym Day Focus of the Day Strength / Skill Conditioning Optional Accessories Mon Odd-object cycling mechanics + run/burpee composure DB/KB Hang
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
Day Focus Strength / Skill Conditioning Mon Snatch exposure + transitions under fatigue Power Snatch (cluster singles @ 70%+) PRVN Cyclical – 12:00 AMRAP (WW / TTB / DB snatch)
If you have any questions feel free to contact us and we’d be more than happy to help
