Events for December 2022

Monday, 10/23
October 22, 2017
CFDC Compost Volunteer & Workout Day
October 24, 2017

Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Squats
6 Rev Hand Spider Lunges
12 Band Good Mornings

Prep:
1×3 Hang Hi Pull+ 3 Hang Power Cleans+ 6 front squats (bar only)
2×2 Cleans+3 Front Squats (working up) +3 Kip Swings+ 6 Step Ups (3/side)
1x 2 Cleans+3 Front squats (working weight) +3 Toes to Bar+3 Box Jumps

Partner Metcon*
6 Full round each (12 Minute Cap)
6 Front Squats (M:155/135/115/95, W:103/93/78/63)
9 Toes to Bar
12 Box Jumps

Rest until 18:00 mark
6 full round each (12 Minute Cap)
3 Squat Cleans
6 Bar facing Burpees
9 Deadlifts

*Partners follow each other for each for each exercise: A does 6 front Squats, B does 6 front Squats, A does 9 toes to Bar, B does 9 toes to Bar etc.

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