October 16 2014

Well done CFW- we raised 115.40 for Autism NZ!! The winners were Tony Esera and Amber Nordmyer! Grab your prizes at the box.

A. Weighted push ups, beg 3×5 int 5×1

Skill: Rope climbs,

B. Every 2 minutes for as long as possible complete: CFHQ (scaled is from lying on the floor to standing, then lower back down=one ascent)

From 0:00-2:00

15-ft. rope climb, 2 ascents

85/55 front squats, 2 reps

From 2:00-4:00

15-ft. rope climb, 2 ascents

front squats, 4 reps

From 4:00-6:00

15-ft. rope climb, 2 ascents

front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

Capped at 12 min

See? No socks…

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