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05/06/2019

5
May

05/06/2019

CFT – WOD

Pre-Training

3 Rounds Not For Time:

8 Squat Thoracic Rotations+4 Bootstraps

5 Alternate Arm KB/DB Lunges+1 Length Suitcase Carry/Side

30s Low Plank

Weightlifting

Front Squat (5×3)

Maintain the same weight across all sets.

Rest 2-3 minutes.

Metcon

Metcon (Time)

For Time:

75 Wall Balls 20/14

5 Power Cleans 155/105

50 Wall Balls 20/14

3 Power Cleans 185/125

25 Wall Balls 20/14

1 Power Cleans 205/145

14 Minute Time Cap