A) CF Total

A) CF Metcon

B) CF Metcon

C) 15 bar muscle ups for time

A) Dianne

B) Annie

C) 750m row

A) CF skill focus

B) CF metcon

C) 3rds not for time: 20’ hs walk, 10 hollow rock penalty for every drop

A) Grace

B) Class squats

C) 30 strict pull ups for time

A) Oly: Power Snatch + hang power snatch (from knee) heaviest set in 15min

B) Metcon: E2MOM 12min (6rds)

5 OHS (135/95) from the ground

10 burpees

25m sprint

Naomi came to CF Jaguar over 2 ½ years ago.  At a friends recommendation she bought a Groupon and signed up for the two week On Ramp.  She was a little intimidated and not sure she would be able to do this.

A) Grace; 30 power clean and jerks for time

(135/95) 12min cap

B) Strength: Back Squat; 3sets of 5 @ 90% of 5rm

Score: time

Nice work on Grace today! And make sure to get in your extra credit!

A) Teams of 2, 1 works, 1 rests

Buy in: 400m team run, each carry 1 dumbbell

5 rounds of:

10 renegade rows (40-50/20-35)

20 Wallballs (20/14)

25 Knees to elbows