Mon 30 Mar

Posted: March 29, 2015 by ollyoz in Uncategorized

 CFK Warm Up 

Strength – build to a heavy triple back squat 

 WOD 15.5 – the last Open workout – will be repeated on Monday for those who want to redo.  Scaled version and RX. 

27-21-15-9

Calories on rower

Thrusters 42.5/34kg

Scaled version use 34/20kg or you can sub the thruster for burpees if you don’t have front squat proficiency or have shoulder issues. 

There will be an alternative for those who don’t want to redo. 

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