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
Bench press 3×5
Drop set @80% 1-2 shy of failure
Then
5 rounds for time of:
5 push pressed
10 lateral burpees
30 double unders
BS 3×5
Then
“Helen”
3 rounds for time of:
400m run
21 KB swings 53/35
12 pullups
Advanced
5 rounds for time of
5 DL 155/105
5 hang PC
5 front squats
300m run
1 clean + 2 FS w/ pause
Or 1 snatch + 2 OHS w/pause
Then
4 rounds for cal/reps of:
60 sec cal row
30 sec rest
60 sec situp/plank
30 sec rest
60 sec Double Under
30 sec rest
Alternate situps and planks
TGU warmup
BP 3×5
Dips 3x failure
Then
21-15-9
Burpees
Box jumps
Advanced
12 min AMRAP of
2 muscle ups
4 HSPU
8 KB swings 70/53