CF SPORT
1. a. max strict pull ups b. 10 ring push ups. c. 15 ring rows d. 10 dips / on the minute each one / repeat 4 times
2. in 8′ amrap, 20 sit ups, 15 swings, 10 walk over the box
CF ADVANCE
1. first 10′ mobility
2. practice snatch 15′
3. snatch balance 2-2-2, muscle snatch 4-4-4, back head press 5-5-5
4. 100 wall ball for time