Wednesday 1/18

Always impressed with Victors capacity! Fun Fact: did you know Victor is building an airplane?

Gym News: A couple of CFCA-ers are competing in the “Not Your Average Joes” competition this Saturday at North Shore Crossfit in Danvers. It runs from 9-3ish in case you wanted to go cheer them on!

Performance
400 Meter Row
20 Hang Power Cleans
5 Burpee Pull-ups
300 Meter Row
15 Hang Power Cleans
10 Burpee Pull-ups
200 Meter Row
10 Hang Power Cleans
15 Burpee Pull-ups
100 Meter Row
5 Hang Power Cleans
20 Burpee Pull-ups
@135/85#

General Fitness: MOD Power Cleans to Heavy Russian Swings x 2 (40/30/20/10) & NPU Burpee Pull-ups if needed.  Optional Cap @ 20Mins.

Movement WOD
30 Mins @60%
2 Min Airdyne
2 Rounds
5 Russian Swings
5 Goblet Squats
5 Inchworm to Push-up

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