Warm Up
Group Dynamic
Skill
Front Squat (5@55,5@65,3@75,3@85,1+@95)
30 seconds after, complete
Strict/Weighted Ring Dips (5,5,3,3,1)
Metcon
"CCF Ability Test"
AMRAP 15
5 Pull-ups
10 HR Push-ups
15 Wallballs
20 KB Swings (55/35)
compare to June
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