Saturday 11.11

CFCH IN-HOUSE COMP

WOD 1

On a 7min running clock...
Accumulate Max Cals on the Rower
While each member establishes a 1RM of the complex:
3 Deadlift + 2 Hang Squat Clean + 1 Shoulder to Overhead

*Score 1 = total #s
Score 2 = total cals

WOD 2

3 sets
4min AMRAP
50-40-30/40-30-20 Cal Echo Bike
Max Shuttle Sled Push*
Rest 1:00

WOD 3

3RFT
12 Synchro DB Burpee Box Step Over (24/20)
8 Synchro DB Walking Lunge (50/35)
36 Gymnastics*
8 Synchro DB Walking Lunge

*RD1 - Farmers Carry, T2B
RD2 - Front Rack, Pull Up
RD3 - FR+OH, C2B
*Masters 40+: T2B/PU/PU
55+: 35/25

*Synchro at bottom of burpee
*Synchro at top of lunge