Tel 954.680.7877

CFR Competitor 9/22/14


Main – CFR Competitor

Warm-up (No Measure)

1 Arm Shuffle & Throw x 10 Each Arm
W Drill x 5

Metcon (5 Rounds for time)

Snatch Ladder
5 Rounds of Ladder-Any Snatch
Time Each Round

50% x 5, 60% x 4, 70% x 3, 80% x 2

Metcon (5 Rounds for time)

Clean Ladder
5 Rounds of Ladder-Any Clean
Time Each Round

50% x 5, 60% x 4, 70% x 3, 80% x 2

Banded Bench Press (8 x 3 @ 50%)

Seated Overhead KB Press (3 x 10 AHAP)

Barbell Neck Crushers (x 40 AHAP)


Fatal error: Cannot redeclare ip_is_there() (previously declared in /home/content/78/10524478/html/wp-load.php:76) in /home/content/78/10524478/html/wp-content/themes/ripped/footer.php on line 2