Friday
***8:30 & 9:30am classes only today***
***CFR Christmas Party, Saturday, December 6. 6pm-10pm
**Sign up sheets for sides and desserts are on the desk. BYOB
11/28
5 rounds for time
Run 300m
18 single arm DB thrusters @ 50#/35#
12 burpees
3 wall walks
A. 8 min AMRAP
Bike 9/7 cals
:30 sec FLR
12 DB snatches
Rest 1 min
8 min AMRAP
Row 10/8 cals
40 jump rope
12 walking lunges
Extra credit:
3 sets:
10/arm DB hammer curls
15 DB OB tricep extension