* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE

Pre Class:

1) 20 minute EMOTM:

Odd – 20/15 Calories Rowed

Even – 10 Wall Balls 30/20

Pick reps/weights you can maintain for all 10 rounds.

WOD:

2) Power Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 

3) Power Clean and Jerk: 1 Rep Every 1:00 x 10 sets

This is done as a continuation of the Snatches. Start around 60% of your 1RM. Build as heavy as deemed fit. 

4) 10-9-8…3-2-1 – AQAP:

Chest-to-bar Pull-ups

Kettlebell Swings 70/53

Box Jump Overs 24/20

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

A classic if you haven’t seen it, crazy to see where everything started.