A big front squat set then we have a fun and challenging workout that featured in the 2014 CF Games. Increasing in complexity as the reps descend , this wod is fast heavy and potent. Scaling options will be handed out by your coaches in whom we trust and love. ;-)

Strength

5 Front Squat

( build to a heavy 5 RM )

15 GHD Sit Up

15 GHD Back Extension

3 Rounds

WOD

” 21-15-9 Complex ”

8 Deadlift (70/ 50 kg)
7 Clean
6 Snatch

8 Pull Up
7 C2B  Pull Up
6 Bar Muscle Up *

6 Deadlift (70/ 50 kg)
5 Clean
4 Snatch

6 Pull Up
5 C2B  Pull Up
4 Bar Muscle Up

4 Deadlift (70/ 50 kg)
3 Clean
2 Snatch

4 Pull Up
3 C2B  Pull Up
2 Bar Muscle Up

CAP 12 minutes

* Scaling Options :

C2B : Jumping C2B

BMU : Burpee/ C2B