Benchmark Workout

CFC Post Holidays Party 2018

It is the first day of the Lurong Resolution Challenge! If you are participating, come in early to weigh in and get your measurements taken. Then we’ll do the Benchmark Workout. If you cannot come in today to do it, you can make it up anytime this week.

As many rounds and reps as possible in 8 minutes of:
8 Burpee Box Jump Overs
8 Cleans
8 Thrusters

L1: 20/14″ box, 45/35 lb bar
L2: 24/20″ box, 75/55 lb bar
L3: 30/24″ box, 95/65 lb bar

Every minute, on the minute for 10 minutes, alternating between:
5 Strict Pull-ups
5 Ring Dips

Caliber Accelerate:

Five rounds of:
Push-ups 1 minute
Jumping Pull-ups, 1 minute
AbMat Sit-ups, 1 minute
Good Mornings, 1 minute
Air Squats, 1 minute
Rest 1 minute


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