* 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

WOD:

 1) Snatch: 1 Rep Every 1:00 x 12 sets

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

2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets

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

3) AQAP:

90-80-70 Double-unders

9-8-7 Muscle-ups

9-8-7 Dumbbell Squat Clean Thrusters 70/50

Rest 10 minutes

4) AQAP:

500/450 Meters Rowed

50 Chest-to-bar Pull-ups

1000/900 Meters Rowed

30 Alternating Pistol Squats

2000/1800 Meters Rowed

20 Deficit Kipping Handstand Push-ups 8″

For Kipping HSPU use two 45lb Bumper Plates with an Abmat in the Center

5) Sled Drag: 400m

Light. Focus on walking through your heels.

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