Skill work: MU/pull up/kipping practice

12 min Tabata style: For total Score
(20 sec on-10 sec off, rotating through each movement in this order. Athlete may start with any movement)
Chest to bar pull ups
Push ups
Russian KB swings (70/53)
Box jumps (24/20)


Great Work by all the athletes who competed this weekend!! Way to represent CFNC!

4×6 Front Squats (70-80%)

For Score and time:

:30 Sec AMRAP Burpees
-rest :30
1min AMRAP Burpees
-:30 rest
2min AMRAP Burpees
-:30 rest
400m Run for time (5min Mark starts time for 400m run)

*The burpees in WOD do not count towards penalty burpees for the challenge!