A) Skill: Deadlift 1RM (25min)

B) Wod: 12min

14 alternating Kb snatch (53/35)

14 kb goblet squats

Down and Back Plate push (45/25)

A) In 10min, Find your heaviest complex of; Snatch, Hang Snatch

B) CF Metcon

C) Overhead Squat, find a 3RM

A) Endurance: 1k row for time

B) Wod: 21-15-9

C2B Pull ups (Pullups -> Jumping C2B -> Jumping pullups)

Box Jumps (24/20)

A) CF S-WOD

B) CF Metcon

C) Front Squat; find your heaviest double for the day.

A) Skill: 10min to establish a 2RM Thruster from the ground

B) Wod: EMOM for 21min (7rds)

Min 1 - (15m/12f) Calorie row

Min 2 - 200m Run

Min 3 - 5 power cleans, 30 double unders (135/95) (sub 60 singles)

A) CF S-WOD

B) CF Metcon

C) Front Squat; find your heaviest double for the day.

Ari

About 2 ½ years Ari entered CF Jag’s doors on the heels of big sister Tiffany. Blessed with genetics from above, one look at Ari told us just whose footsteps she would follow in. Well we were right and wrong…