HAPPY HALLOWEEN, CFEC Family!

Level 1

5 Rounds
5 Pull Ups
10 Push Ups w/feet on 45# plate
15 Front Squats 75#/55#
+
800m Run
+
21 – 15 – 9
Power Snatch 75#/55#
Overhead Squat
Front Rack Lunges (R+L=1)
Post time.

Level 2

“JT on ‘Roids”
21 – 15 – 9
Deficit HSPU’s 6″/4″
Weighted Ring Dips 35#/20#
Deficit Push Ups w/feet and hands on 45# plate
+
1 Mile Run
Post time.

Barbell Club

5 Sets
10 Back Squats *AHAP
15 Weighted GHD Hips Extensions
15 Sissy Squats
15 DB Calf Raises each Leg
10 Stiff Legged Deadlifts
Post loads for each.