CFFP HOLIDAY BASHClick Here and Register NOW!!!
Come celebrate the holiday season with food, drinks, and dancing with your CFFP family. Your $20 event ticket includes food and admission. There will be a cash bar. Woodman’s Lobster Trap is located behind Woodman’s restaurant and is on the 1st floor of the function building.December 15, 2018

Time: 6:30 PM to 10:30 PM
Woodman’s Lobster Trap
121 Main St

Essex, MA 01929

 

A)
Performance:
Muscle Snatch: 10min to a Max Single
Power Snatch: 4-5 Singles starting @75% and building to 85%.
Fitness:
Strict Press: 15min to a Heavy 3.
OHS: EMOM for 5min: 12-15 reps @PVC or Light Bar
B) “Captain Crunch”: (substitute DBs and Airbike for Fitness)
In 4:00 window
3 Rounds
12 deadlifts, 9 hang power cleans, 6 push jerks (95/65)
Remaining time Max cal row
4:00 min rest
4:00 min
2 rounds
12 DL, 9 HPC, 6 PJ (115/80)
Max cal row remaining time
Rest 4:00
4:00 min
1 round
12 DL, 9 HPC, 6 PJ (135/95)
Max cal row remaining time
Categories: WOD

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