5-10-15-20-15-19-5: Shoulder Press ( 95 , 65 ) Ring Push Ups

FOR TIME: 150 Med Ball Cleans ( 20 , 14 )

The gym will be closed this Friday and Saturday as we head to Maryland to support Michelle, Dan, and Greg at Regionals.  Feel free to come out and join us in cheering them on!  Go CFFB!

On the min for 20 min: 1.  10 burpees 2.  20 burpees 3.  5 4.  11 5.  2 6.  18 7.  6 8.  15 9.   4 10. 8 11.  17 12.  3 13.  13 14.  9 15.  12 16.  14 17.  16 18.  7 19.  19 20.  1 * if an athlete cannot complete burpees in that min their previous completed number is score- but they continue to the next min with the new number. ex, I couldnt complete 20 burpee in min 2 in min 3 I do 5, my score is 1.

  “LOREDO” 400m Run 24 Lunges 24 Push Ups 400m Run 24 Sit Ups 24 Burpees 400m Run 24 Squats 24 Hand Stand Kick Ups AMRAP IN 34 MIN…plus… 1 more round

20 Double Unders Snatch Ladder *Men- increase by 10 lb increments *Ladies- increase by 5 lb inrements