1. coaches choice
2. OTM 12
min1: row max cal in :30
min2: L-Sit ME in :45
3. 3 rounds
1 running lap
20 mountain climbers (ea)
16 db snatches (70/50)
—————————-
Six years ago when I opened CFRTE1 I never would of imagined the community becoming what it is. I have been very lucky to have all the coaches past and present that I have had to help build such an amazing community. The energy in the gym Friday Night was awesome. I challenged you guys to sign up for the open and you did and we went out with a bang. This Open was filled with first time bar muscle ups, PR Deadlifts, and tons of PR’s in general. I am so proud of everyone of you. Thank you for Kicking Ass day in and day out.
—————————–
1. dynamic + 22 push-ups
2. OTM 8
2 FS @ 85% of heaviest from last week
3. OTM 12
min 1: ME box jump over
min 2: 20 sdhp (75/55)
min 3: rest
Workout 16.4
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball