12142018

Cycle 3, Week 1, Day 4

Warm-up:
90 sec Couch Stretch
then
3x
10 Box Jump Overs (24/20″)
10 G2OH (Ground to Overhead) (45/25# Bumper Plate)

Strength:
Find 5 RM Back Squat

Met-Con:
3 RFT
15 DL (115/75#)
12 HPC (115/75#)
9 S2OH (115/75#)
6 Muscle Ups (scaled: C2B, Pull-ups, or Ring Rows with feet on box)

*Remember the FCF Christmas Party is tonight!! All members and their families are invited. Pot-luck style, so bring something yummy and be ready to have fun with our community.