January 2018

9min AMRAP:
-4 Bar Facing Burpees
-5 Power Clean 135/95 RX+ 165/115 MRX 95/65
-4 Bar Facing Burpees
-5 S2O

Post rounds and reps to responses.

4 RFT:
-400m Run
-25 Russian KBS 55/35# RX+70/55# MRX 45/25#
-15 Strict HSPU or 15 Strict Press 75/55 RX+ 95/65 MRX 55/35
-500m Row or 1.2km A Bike
-25 American KBS 55/35# RX+70/55# MRX 45/25#
-15 Hand Release Push-Ups
**Athletes can start with Row/A Bike based on logistics, but stay with the movement order

Post time to responses.

Complete CF Open WOD 17.3 as per CF Standards (all levels)
Workout 17.3
-Prior to 8:00, complete: 3 rounds of:
6 Chest-to-Bar Pull-ups
6 Squat Snatches 95/65
Then, …ETC… As per 17.3

Compare to March 10, 2017.

OR

16min AMRAP:
3 Rounds of:
-6 C2B MRX Pull-Ups
-6 Squat Snatch/PS to OHS 75/55 MRX 55/45
3 Rounds of:
-7 C2B MRX Pull-Ups
-5 Squat Snatch/PS OHS 95/65 MRX 75/55
3 Rounds of:
-8 C2B MRX Pull-Ups
-4 Squat Snatch/PS OHS 115/75 MRX 95/65
3 Rounds of:
-9 C2B MRX Pull-Ups
-3 Squat Snatch/PS OHS 135/95 MRX115/75

Post WOD of choice and results to responses.