NEW YEAR’S SCHEDULE: CF7 will be closed Monday, January 1, 2018. Regular class schedule will resume on Tuesday, Jan. 2.

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Skill:
1 arm hand stand holds

Strength:
Work to a heavy power clean

WOD:
5 rounds for time of:
5 Bar muscle-ups
10 Handstand push-ups
15 Burpees
Rest 2 minutes

Post loads and time to comments.

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LEANFIT:

For time:
75 Sit-ups
50 Burpee pull-ups
25 Slam balls

Post time to comments.

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DE:
Every minute on the minute for 30 minutes, complete:
1 Power clean (135 lb./95 lb.)
1 Box jump
4 Lunges

Media:
Friday WOD, December 29, 2017

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