Strength
Front Squat
3×3 70%, 80%, 90%+
Metcon
3 Rounds For time
30 Kettlebell swing 24/16
20 KB goblet squat
15 Toe to bar
Olympic Lifting
Overhead squat
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
