cfsfridaynightlightsATHLETE

A. “Blue Print”
AMRAP 6:
42 Double-unders
30 Wallballs (20/14)(14/10)(10/8)
18 Toes-to-Bar

Rest 5:00

AMRAP 6:
21 Double-unders
15 Wallballs
9 Toes-to-Bar

B. “Burpee Bonus WOD”
3 Rounds*:
10m Overhead Walking Lunges (95/65)(75/55)(55/35)(Plate)
10 Burpee Lateral Jump Over Barbell
*RX: 5 Rounds

COMPETITOR

1. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2

2. Clean Pull
(80%/4)4

3. Front Squat
(75%/3)3

4. Gymnastics Conditioning
3 RFT:
12 Strict C2B
12 C2B
12 Bar MU
Rest 1:00 between rounds

5. Conditioning
AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 T2B
Rest 5 mins
AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 T2B