CFM's Rock the Box

ALL CLASSES ARE CANCELLED TODAY!  PLEASE COME DOWN AND SUPPORT YOUR FELLOW CFMers AS THEY ROCK THE HELL OUT OF THIS BOX!!!


 
WOD 1:

20 minute time cap –

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. One 45lb barbell and plates will be provided at each station.

WOD 2:

As a team, row as many meters as possible in 20 minutes. Only one person can row at a time.  One Concept 2 rower per team. 

WOD 3:

12 min AMRAP ladder –

2-4-6-8-10-12-14-16…etc.

Thrusters 95/65

Pull-ups

Switch over to another teammate as soon as you drop off the pull-up bar or the barbell hits the ground. Go in any order as you switch between partners. No scaling. At least one person on your team must be able to thruster with the prescribed weight and at least one person on your team must be able to perform pull-ups.  The only rest position for the thruster is at the top, full extension of the legs and arm with the barbell overhead. 

Time Line:

7:45 – 8:30 am: Team check in and team weigh in.  Teams get assigned to their starting station.

8:30 – 9:00 am: Team brief and WOD explanation/rules.

10 min to set up

9:10 – 9:30 am: Heat 1.1

10 min break

9:40 – 10:00 am: Heat 2.1

10 min break and rotate.

10:10 – 10:30 am: Heat 1.2

10 min break.

10:40 – 11:00 am: Heat 2.2

10 min break and rotate.

11:10 – 11:30 am: Heat 1.3

10 min break.

11:40 am – 12:00 pm: Heat 2.3

12:00 – 12:20 pm: Score tally.

12:20 – ???: Winner announcement OR tie break WOD.  Oh, and some celebratory, post competition beers!

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