* New Programming Block Here

** 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) Front Squat: 7 reps Every 2:30 x 5 sets

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

2) Barbell Back Rack Lunges: 7/side Every 2:30 x 3 sets

This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep.

3) 5 rounds for Max Reps:

1 minute D-Ball Over Shoulder 50/40

1 minute Burpees

Extra Work:

4) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load if able.

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