November 6, 2020

Spartacus 2016! PC Steve Arnoldus. Pictured: Natalie Daniels

*Don't forget! CFTP BBQ/FRIDAY NIGHT LIGHTS this Friday at 7 PM. Final week of the 2017 OPEN! Bring your family and friends to watch you throw down!*

SWOD400 Meter run for Time

WODRun 200 Meters30 Hang Power Snatches 95/6510 Bar hopping BurpeesRun 400 Meters20 Hang Power Snatches 95/6520 Bar Hopping BurpeesRun 800 Meters10 Hang Power Snatches 95/6530 Bar Hopping Burpees

METCON3 rounds, 1 min on and 10 sec off1. Row2. TRX pull and Squat3. Barbell roll outs4. Push-ups w/ shoulder tap5. Star jumps6. Med ball side wall hit7. RS squat press with jump

Cash-out: Core

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