4 rounds for time of:
25-cal. row
25 burpees

Tips: Reduce the calories and burpee reps so that the first round takes less than 4 minutes.

For time: 
5 handstand push-ups 
5 squat cleans, 155/105 
10 handstand push-ups 
10 squat cleans, 145/95 
15 handstand push-ups 
15 squat cleans, 135/85 
20 dips 
20 squat cleans, 125/75

Tips: This workout mixes weightlifting exercises at high loads and low repetitions and at low loads with many repetitions along with complex gym exercises. The first lap will be slow and difficult, while in the following laps the exercises will become easier, allowing you to keep a higher pace and move faster.

Rest Day! 

Fundamental Class 9am – 12pm, No Regular CF Class

2 rounds for time of:
50 GHD sit-ups
60 empty bar good mornings
70 Pistols

Tips: This triplet places a high demand on the midline with large sets of each exercise. Reduce the reps to a manageable level and plan on completing small sets with short breaks to get through each exercise.

Sumo deadlift 3-3-3-3-3 reps

Tips: Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

Rest Day!