Here is one of the WODs for CFM's Rock the Box:
20 minutes -
Each person on your team must find their 1 RM in the following barbell complex. 1 Squat Clean, 1 Front Squat, 1 Hang Power Clean.
20 Min practice
5 round KB Complex (GO HEAVY!!!)
10 single arm bent over rows R/L
10 front rack step ups R/L 20"
10 plank drag throughs R/L
10 single arm floor press R/L
Posted on Wed, June 3, 2015
by Brian FitzGerald