01262019

Good luck to the FCF Athletes competing today!! The strength of your crew is behind you!

Cycle 4, Week 1, Day 4

Warm-up:
30 PVC Pass Thru’s
then
4x
50′ Bear Crawl
10 Pull-ups
50′ Bear Crawl
10 Push-ups
then
90 sec Twisted Lizard Stretch (each side)

Olympic Lift:
Squat Snatch
6×2 @ 80 – 85%
(If you do not know your 1 RM, then find it today)

Met-Con:
For Time:
3-6-9-12-15
Front Squats (Rx: 165/115#, Scaled: 135/95#)
Pull-ups (Scaled: Ring Rows)
*Front Squats: the bar must be taken from the ground to the front rack position.

Endurance WOD 10am:
4 Rounds for Distance:
5′ Row
2′ Rest