Work to a heavy Push Jerk Single


As many rounds as possible in 7 minutes of

7 Shoulder to Overhead @ 60% of 1rm

7 Bar Facing Burpees


If you are coming in to warm up and prepare for doing the open wod tomorrow, come in and do the below workout on your own.

A. BS @30X1; 3, 2, 1, 1; rest as needed

B. emom – PC not TnG x 2- 5mins 65-75% of 1rm

C. 10-15min open movement practice
Row 300m 95% effort
rest 3mins x 4
10mins Z1 your choice
– if feeling it go for something on BS
– drop PC from top each rep
– Row goal is same pace per set
– Z1 is your choice


Some pretty CFSB Ladies 😀