WOD:
5am, 6am, 9am, noon, 4:30pm

CFPB Bootcamp:
8:30am

NO 5:30pm or 6:30 CLASS

Friday Night Lights at CrossFit Continuum-
6:30pm

https://m.facebook.com/colospringscommunity?ref=bookmark

WOD

Challenge
max rep bodyweight overhead squat

Scale:
A) 3/4
B)1/2
C)1/4

Then…
4 rounds every 90secs:
3 paused back squats @80% (3sec pause)
Followed by max rep back squats at 80%

“Jackie”
1000m
50 thrusters 45lbs
30 pull-ups

Extra Credit
3-5 rounds of:
5-7 Barbell RDLs
10 weighted lunges (back)
*heavy but with good form*

CFPB Bootcamp

Strength
EMOM 10 mins
3 overhead squats (rising bar)

Conditioning
“Jackie”
1000m row
50 thrusters
30 pull ups

Core Work
Coaches choice