Saturday, November 16, 2019

For Time: 
-Run 600
-10 HSPU RX+ Strict MRX 2/4″ Rise
-20 Air Squats
-Row 200 or A-Bike 0.5km
-15 C2B Pull-Ups
-30 Air Squats
-Run 400
-20 S2O 115/75 RX+ 135/95 MRX 95/65
-40 Air Squats
-Row 400 or A-Bike 1km
-20 Pull-Ups
-40 Air Squats
-Run 200
-15 Split Jerk (alt feet)
-30 Air Squats
-Row 600 or A-Bike 1.5km
-10 Bar MUs MRX 10 C2B & 10 Bar Dips or 10 Burpee C2B
-20 Air Squats

**The CFJ Winter Apparel line continues! The ORDER FORM will close on Tuesday Nov. 19th at 11:59pm, so be sure to get your order in before its too late.  The orders will be available for pick-up starting on Friday Dec, 6th from the gym.

11 thoughts on “Saturday, November 16, 2019”

  1. Jeremy Fullingim

    WOD- rowed for everything, used rx weight, modified from rx HSPU (did 20 push-ups) & Bar MUs (did 10 burpee C2B)
    – 26:39

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