CF 10-11-12

Skill Practice: Rope Climb, Handstand Walk, HSPU, Balance

CF 10-10-12

A. Deadlift. 5, 4, 3, 2, 1.  2 min rest. (175; 190; 190; 195; 210)

B. Push Press. 5, 5, 3, 3.  90s rest. (65; 75; 80; 82)

3 Rounds: (1:14.5, 1:12.9, 1:12.5)

• Sled Push (Crack to Crack)
• 200m Run
• Sled Push (Back to the First Crack)
• Rest

3 Rounds:  (1:04, 1:06, 1:03)

• 350m Row
• Rest

CF 10-09-12

20 min AMRAP - PR 7 rds + 13

• 6 Wall Balls (to highest target possible)
• 6 Double Unders
• 6 Toes to Bar
• 6 Double Unders

CF 10-08-12

A. Back Squat. 10, 6, 2, 10, 6, 2. 2-3 min rest (95; 115; 135; 105; 125; 145)

B1. Chest to Bar Pull Ups. AMRAP in 45s. 15s rest.
B2. Push ups. AMRAP in 60s. 30s rest. x3

C. L-Sit (or scaled variation) 30s hold (AMSAP). 30s rest. x5

7 min AMRAP - PR 53
Burpees (jump to touch bar)

CF 10-06-12 Round 2

10 rounds for time - PR 13:49

• 200m run
• 10 overhead squats (50#)

10-06-12

Race 5k 24:58
4th place age bracket
120 / 555 overall

CF 10-05-12

Clean (Power or Squat). 5, 3, 1, 5, 3, 1 (85#; 95#; 100#; 95#, 100# x2; 105#)
*New Max PR 105#*

7 Rounds for time - PR 10:33 @75#

• 7 Power Cleans
• 7 Burpees (with jump over bar)