Tuesday, March 22nd WOD

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Please note: CFBF will be closed on Easter Sunday, March, 27th. 

Workout for Tue., 3/22: 

Warm Up –

2 Rounds

200 meter run

10 Banded pull aparts

10 Banded Pass Throughs

10 jumping Squats

10 push press

Then…

10 Reps w/empty Barbell

Mobility –

Plantar and Deltoid, chest Lacrosse Smash

Strength –

7×3 Strict Press

WOD –

Fit:

14 min. AMRAP

10 Push Ups

10 Push press (75/55)

10 Push Ups

5 Burpee over box jumps (20/16)

Perf:

14 min. AMRAP

10 Push Ups

10 Push press (95/65)

10 Push Ups

10 Lateral Burpee over box jumps (20/16)

Comp:

14 min. AMRAP

10 Push Ups

10 Push Press (115/80)

10 Push Ups

10 Lateral Burpee over box jumps (24/20)

Open Gym Suggested Work:

Olympic –

Snatch 60%x4, 70%x4x2, 75%x4, 80%x4, 85%x2

Gymnastics –

10 minute EMOM

10 x 5 weighted L- Pull Ups

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