Wednesday 11/6

CFF:
A. Three sets for times of:
Rope Lowers x 5
Burpees Over Box x 5 reps
Box Step-up’s x 10 reps (BB on back if able)
Rest 2-3 minutes
B. Against a 3 minute running clock:
Run 400 Meters
Burpees x 8 reps
Strict Ring Rows x Max Reps
Rest 3 minutes and complete a total of 5 sets
CFP:
A. Three sets for times of:
Rope Climb x 2 ascents
Burpees Over Box x 5 reps
Alternating Pistols x 10 reps
Rest 2-3 minutes
B. Against a 3 minute running clock:
Run 400 Meters
Burpees x 10 reps
Pull-Ups x Max Reps
Rest 3 minutes and complete a total of 5 sets