Monday 12/4/17
EMOM 16 min:
1 min: 6 Front rack lunges
1 min: 5 Strict pullups
*Increase weight each round of lunges
+
10 rounds for time:
10 Wallballs (20/14)
10 Burpees
General fitness
EMOM 16 min:
1 min: 10 DB farmers carry lunge
1 min: 5 Ring rows
+
AMRAP 12 min:
10 Wallballs
10 Burpees
REMINDER: CFD’s holiday party is Saturday December 16th at 6pm! Bring your favorite dish to share with everybody! Its always a great time, we can’t wait!
CLICK HERE if you want to sign up for secret Santa
If anyone has a black North Face vest can you check if you grabbed the wrong one. Someones was taken by mistake
Great for the booty
