Order form for our shirt and hoodie order. Drop in the mail with check or money order. Add $5.00 dollars to orders for shipping. Orders MUST be received by 4 April, 2014. Mail to:
CFR
61 John Street
Westminster, MD 21157
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TGu warmup
BP 3×5
3-5 sets of 5 @80% with pause
Then
10 min AMRAP of
5 push presses 135/95
8 box jumps
30 double unders
Advanced
3 rounds for time of
10 box jumps
15 HSPU
20 KB Swings 70/53
Rest 2 min
3 rounds of
20 ring pushups
60 double unders
BS 3×5
Then
“Helen”
3 RFT of:
400m run
21 KB swings 53/35
12 pullups
Advanced
14 min AMRAP of
2 x rope climbs
5 Clean and jerks 165/105
200m sprint
BS 3×5
Chins 3 x failure
Then
3 rounds for time of:
400m run or 450m row
25 wall ball shots 20/15 (unbroken)
Advanced
“the Chief”
Against a 3 min running clock AMRAP
3 PC
6 pushups
9 air squats
Rest 1 min
Repeat 5 times
1 SN + 2 OHS w/ pause (5 sets)
Or
1 CLN + 2 FS w/ pause (5 sets)
Then
On the minute every minute for 12 minutes complete
7 ball slams
5 burpees
Advanced
6 rounds for burpee reps of:
With a 2 minute running clock complete
20 DU
200m row
Max burpees
Rest 1 minute