Monday, October 1st

Thank you to all of our members who came out to Macklind Days and showed us support. Our coaches did an amazing job and we looking forward to welcoming all of our new members to CFSC!
Warm-up
400M Run
3×5
KB DL
Goblet Squats
KBS
Superman
Strength
5×2 Hang Squat Clean @ 70%
5×1 Hang Squat Clean @ 80%
WOD-10Min AMRAP
Dumbbell Burpee Step up (Box height 24/20 DB weight 40/25)
At the top of every minute perform a box jump per minute number:

Min 0: 0 Box Jumps
Min 1: 1 Box Jump
Min 2: 2 Box Jumps…..and so on until 10 mins is up and will end the workout by performing the 10 box jumps at minute 10.
*Score is total Burpee Box Step Ups.
*Shoot for 40-50 BBSU (burpee box step up) if scaled appropriately.