kirky-row

Our CFN Christmas Party happens this Saturday night with a wee sing song amongst friends with a night out on the large to follow. If you’re keen to bring yourself and a friend then you best book and pay for dinner. This will be a great night out!

Strength

Front Squat 3 x 5 reps ( build to a heavy 5 RM )

3 x 20 GHD Sit Up

3 x 20 GHD Back Extension

WOD 

” Bits Of Christine “

Min 1 :  Row For Cals

Min 2 :  Deadlift (BW)

Min 3 :  Box Jump (60/50 cm)

Min 4 : Rest

3 Rounds

* score each movement separately