Wendler Strict pressing then we have some fun with a Rich Froning special. The cleans should be heavy but nothing you cant power clean. The sled is brand new to some and is there as a light ‘unbroken’ finisher.

And for those that are keen to get down to Cambridge and support our Mighty CFN Team for the CROSSFIT NATIONAL CHAMPS there will be a few vehicles heading down on Saturday morning. Check the CFN FB page for info.

STRENGTH

Shoulder Press for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5+ reps @ 85%

WOD

6 Sets (Rich Froning Version)
24/20 Calorie Row
8 Power Cleans (100/70)
45 m Sled Push (60/30)
– Rest 3:00 –

6 Sets (“I just want a good workout” Version )
20/15 Calorie Row
8 Power Cleans (80/55)

45 m Sled Push (40/20) or 20 Jumping Air Squats
– Rest 3:00 –