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Metcon
For time
800m run
10 Box jump
3 Rope climb 14ft
Assault bike RPM 100/80rpm
600m run
20 Box jump
6 Rope climb
Assault bike RPM 100/80rpm
400m run
30 Box jump
9 Rope climb
Assault bike RPM 100/80rpm
200m run
40 Box jump
12 Rope climb
Assault bike RPM 100/80rpm
Olympic lifting
Snatch drip deadlift
3sec pause at hang
5-5-5-5-5
Thank you to all who can and celebrated our 16th CFC birthday last week!! With our Bday now behind us its gong to kick start the warmer months and lead
Monday — Focus: Technical barbell + unilateral stability + stamina under fatigue.– Today’s repeatable 20:00 EMOM layers power snatches, dual-DB reverse lunges, and max bar-facing burpees. Coach crisp snatch positions
If you have any questions feel free to contact us and we’d be more than happy to help
