Woot! Way to go!

CFP has 14 athletes competing at this year’s Festivus Games at CrossFit LaCrosse! 

Not competing?…come and cheer for the CFP athletes! Saturday 10/17, 9:30am start. 

Function

A). Double KB Front Squat – 6 x 3

3 second pause on all 3 reps

3 Strict Chin ups after each set

B). 4 Rounds

1 min GI Jane

1 min wall walks

1 min Bike

1 min DB Snatch

10 sec transition between rounds

1 min rest between rounds

Perform

A). Front Squat with Pause – 6 x 3

3 second pause on all three reps

3 Strict chin ups after each round

B). 4 Rounds

1 min GI Jane

1 min HS walk or HS Hold or shoulder touches

1 min Bike

1 min KB Snatch (1.5/1)

10 sec transition between stations

1 min rest between rounds

 

Compete

A). Front Squat with Pause – 6 x 3

3 second pause on all three reps

3 Strict chin ups after each round

B). 4 Rounds

1 min GI Jane

1 min HS walk

1 min Bike

1 min KB Snatch (2/1.5)

10 sec transition between stations

1 min rest between rounds