Wednesday, August 12th

CFSC Friendly Reminders:
-Please be sure you’re not walking through another members lane or coaches box.
-Please be sure to wear a mask while walking outside of your lane.
-If a workout requires scoring, we suggest bring a notebook or something to help you keep track of your rounds.
Again, we want to do everything we can at the gym to ensure safety. Thank you so much for working with us, we are in this together!
Warm-up 3x
20 High Knees
6 Toe Grab Squats
6 Inch Worms (no push up)
6 Superman w/ 2 sec hold at top
Strength
Every 2 Mins for 16 Mins:
1 Power Clean + 1 Hang Squat Clean
2 sets @ 70% of Power Clean
2 sets @ 75% of Power Clean
2 sets @ 80% of Power Clean
2 sets @ 80% of Power Clean
2 sets @ 85% of Power Clean
WOD
EMOM Death By…..
Min 1: 4 Deadlifts (225/155) + 1 Bar Over Burpee
Min 2: 4 Deadlifts + 2 Bar Over Burpee
Min 3: 4 Deadlifts + 3 Bar Over Burpee
….add 1 Bar Over Burpee ever minute until can’t complete reps or 20 mins is up..
*Deadlift should be challenging weight not so light you can make it through EMOM no problem.