Happy birthday Steph. We are so happy you guys decided to join our CFS family.
So here it is!
Strength: 3 second pause (bench press max
3-3-1-1-1
Start at 50% if max
Metcon:
Buy in: 41 OH lunges ( empty bar)
Then 4 rounds of:
1 wall walk (nose to wall)
9 power cleans 115/80
7 Russian KB swings 70/53
6 burpee bar jump overs
Cash out: 41 OHS (empty bar)
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