* 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) AQAP:

3 rounds of…

12 Burpees

21 Ball Slams 40/30

12 Ring Rows

Into…

3 rounds of…

12 Burpees

21 Box Jumps 24/20

12 Shoulder-to-Overhead 75/55

Extra Work:

2) Farmers Carry: 400m

Heavy as possible. Keep it under 10 minutes. Keep track of total time and attempts to complete.

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