The new division for the CF games this year
Hit all three of the following by 7/29/13
A.) back or front squat 7×5 @ 80%
B.) push/split Jerk 5×4 @ 130% of strict press “Core-tight, butt-tight!”
C.) Deadlift 4×5 @80%
* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.
7-23-13
2 rounds for time
Run 400m
40 wallball shotz
30 Sit ups with a 10lb plate overhead
20 HR push ups
10 Pull ups
