1000 meter row
CrossOver Symmetry HIIT Shoulder Warmup
Mobility Session/Team Stretch
Workout Specific Warmup
5 x 3 of squat clean, up to workout weight
20 double-unders after each set
10 rounds for time of:
3 squat cleans, 185 lbs (125 lbs)
25 double unders
If you can clean more than 255 lbs (165 lbs) please use 225 lbs (145 lbs).
Max for the day of:
On the minute for 8 minutes of:
maxish set of bar muscleups
CF Games Update:
Foster crushed this finger on the first workout at the CF Games. This is a photo at the hospital before they reset it. He did the second workout with his hand like this before going to the hospital. What a trooper. The leg-less rope climbs in the 3rd workout were impossible with a huge bandage and 15 stitches. But the team stood proud and will continue on. FRCF does not quit.
"Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishment toward organizational objectives. It is the fuel that allows common people to attain uncommon results."
- Andrew Carnegie