Ya! its that time again! We roll into CF’s competitive season.  CFSS partakes in the opens as its fun and there is a great scaled down version.  Sign up today!  Ask us for details.

Okay time to look in your books and see what your 3 rm Bench press is?  Try to PR it today ! 

Warm up 

• Renegade rows 8 x dbells with push up in between 
• 10 plank toes touches
• 10 kettlebell swings 
• 10 light manmakers 

Mobility for Bench

Strength

Bench Press – 7 x 3

**Please have a spotter at all times**

MetCon

6m AMRAP

1000m Row
ManMakers – Max Reps (35/25)

Rest 2m.

6m AMRAP

800m Run
Swings – Max Reps (55/35)

ADVANCED

5m AMRAP

500m Row
ManMakers – Max reps (55/35)

No Rest

5m AMRAP

400m Run
Swings – Max Reps (75/55)