WOD: Thursday, November 24th, 2022 (7:30, 8:30, 9:30 ONLY!!)

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Minute Cap) 

  • 100 Meter Run 
  • 3 “CFM” Complexes (ascending weights) 
  • :15s Hollow Hold 

*“CFM” Complex

  • 1 Deadlift 
  • 1 Squat Clean 
  • 1 Thruster 
  • 1 Front Squat 

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Workout: For Time (35 Min Cap) 

  • 800 Meter Med-Ball Run (20/14) 
  • 60 Weighted Ab-Mat Sit Ups (20/14) 
  • 40 Box Jump Overs (24”/20”) 
  • 20 “CFM” Complexes (105/75) *CRX (135/95) 
  • 40 Box Jump Overs (24”/20”) 
  • 60 Weighted Ab-Mat Sit Ups 
  • 800 Meter Med-Ball Run (20/14) 

“CFM” Complex

  • 1 Deadlift 
  • 1 Squat Clean 
  • 1 Thruster 
  • 1 Front Squat 

*Score is total time to complete chipper OR total reps completed at time cap

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Cardio Option: For Time (35 Min Cap) 

  • 800 Meter Med-Ball Run (20/14) 
  • 60 Weighted Ab-Mat Sit Ups (20/14) 
  • 40 Box Jump Overs (24”/20”) 
  • 30 “CFM” DB Complexes (50/35) *15 per side
  • 40 Box Jump Overs (24”/20”) 
  • 60 Weighted Ab-Mat Sit Ups 
  • 800 Meter Med-Ball Run (20/14) 

“CFM” DB Complex

  • 1 DB Deadlift 
  • 1 DB Squat Clean 
  • 1 DB Thruster 
  • 1 DB Front Squat 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)