CFOT will have all 9 classes on Monday! Do your best to make your same class time. Traditionally everyone shows up at 0915 on a Holiday, it is already a popular class, we won’t have much room for Holiday Crashers!
101011 Monday: “On the minute”
Perform 3 Squat Snatches on the minute for 10 minutes.
Suggested load around 70-80% of 1 RM
Must be a SQ snatch, not a power snatch to overhead squat
Post load to comments.
*Rest 3 minutes*
AMRAP 10 Minutes: 3 Muscle-ups, 10 Pistols
“Alternate WOD” On the minute for ten minutes:
Perform 4 Burpees on the TOP of every minute then max rep KB High Pulls in remainder of the minute.
Post total KB Reps to comments.
**Rest 3 minutes**
AMRAP 10 Minutes: 5 pullup, 10 pushup, 15 Squat