Blue Demon

Its CFN’s 5th Birthday!! Don’t be late as we aim to get the briefing under way at 935am sharp. This will be epic!

WOD

” Team Beastwars “

Teams of 3 will compete for max reps at 6 stations for 9 minutes each :

  • Bear Complex : 3 rounds of Power Clean/ Front Squat/Push Press/ Back Squat/ Push Press (60/40)
  • 15 Pull Up + 15 Wall Ball
  • 30 Double Under + 1 Rope Climb
  • 30 metre Sled Push + 15 Burpee
  • 15 Cal Row + 15 Kettlebell Swing (24/16)
  • 100 metre Slam Ball Sprint (20/9) + 20 Squat

One person works/ 2 people rest and score.

Sled Push/ Row and Sprint will be stationed outside in the carpark.

Teams will be assigned starting stations.