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Don’t Forget!!!!! Barbells for Boobs is on the 29th at 9am. Register today and join the CFN team. Hope you can all join in. It’s for a great cause.

Click here to register and get more info.

A. Back Squat – 5RM, -5%, -10%
Before each set of squats Do 10 scap retraction
B. Choose A WOD:
“Alpha”
AMRAP 10
15 Chest to Bar Pull-Ups
12 Burpees
9 Overhead Squats@135/95

“Bravo”
AMRAP 10
10 Pull-ups
10 Burpees
10 Overhead Squats@95/65

“Charlie”
AMRAP 10
5 Banded Pull-Ups
7 Burpees
9 Overhead Squats@65/45

“Delta”
10 Ring Rows
10 Burpees
10 Goblet Squats

Extra Strength
Bench Rows – 10 x 4 Sets
Farmers Carry 100 Meters x 3

Extra Conditioning
Row 500@easy pace, Row 250@faster pace, Row 250@sprint pace
Row 300@easy pace, Row 150@faster pace, Row 150@sprint pace
Row 400@easy pace, Rest walk 5 min and complete 2 more times