Bring-A-Friend & A Gift Day Next Week!

TBT – Ries taking on TGUs in the 12 Days of CFS WODS

Save The Date Saturday December 11th for our next Bring-A-Friend Day to benefit Toys For Tots Boston. 



Warm Up

50s on| 10s off
-Singles
-Single Leg Good Mornings
-Hang Muscle Cleans
-Double Unders
-Lunges
-Front Squats 3-2-X-1

 

Strength
E2MOM12
Power Clean
3 Reps

WOD
AMRAP 4
5 Hang Power Cleans 135|95
5 Front Squats
35 Double Unders

-2 Minute Rest-

AMRAP 4
5 Hang Power Cleans 155|105
5 Front Squats
35 Double Unders

-2 Minute Rest-

AMRAP 4
5 Hang Power Cleans 175|115
5 Front Squats
35 Double Unders

Level 3- 115|75,135|95, 155|105
Level 2 – 95|55,115|75, 135|95, 20 Double Unders
Level 1 – 75|45, 85|55, 95|65, 70 Singles
ADV- 155|105,175|115,195|125

Extra Work – Active Recovery
10 Rounds
Row 250m
Bike 0.4 Miles
Ski 250m

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