For Time: (27min cap)
Buy-in: 800m Run or Row or 2k Bike
20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
Hang Squat Clean 75/55lbs RX+95/65 MRX 45/35
Over the Bar Burpees
Cash-out:400m Run or Row or 1k Bike
Core, Guns & Grip Development
20 Reps Barbell Sit-Up to Press
10 reps DB/KB Curls straight to
200m DB/KB Farmer’s Carry to
Max DB/KB Curls
20 Reps Barbell Sit-Up to Press
10 Plate Pinch Curls straight to
100m Plate Pinch Carry to
Max Plate Pinch Curls
CFHSV Running & Endurance WOD:
2 rounds of:
800m run with 10 air squats at each turn around
rest 2 minutes
25 burpees 800m run
rest 2 minutes
