November 1, 2016 Team CFR


1. 12min Bending
LV1 EMOM x 8
odd good morning hold x:30
even b. sit up hold x:30
LV2 12min Elevated DL
4×6 (5,7,9,11min)
LV3+ 12min Power snatch
build to heavy/max 1 rep for the day

2. 5min jump rope practice

3. EMOM x 10
min1 bike x :50
min2 ball slam x :25 + chest pass x :25

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