By May 21, 2017 No Comments

Reminder: CF MVA will be doing Memorial Day Murph on Monday, May 29th. Classes will be at 8 & 9am!!

A) 5-7 RFT of:
15 KB Swing (53/35#)
30 DU (45 SU)
15 Calorie row
15 minute cap

B) EMOM x 5
12 Weighted DB step-up (20/16″)
Perform 6 consecutive starting with non-dominant leg then complete 6 on dominant leg.
Use a weight that is challenging, yet allows you to fully extend the working leg
on top of the box without assistance from non-working leg and no push off ground.

2 minute calf mash on KB
2 minute forward fold

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