THURSDAY

CFT Championship Chipper

1km Run

70 Single DB box step over 22.5/15, 24/20

60 Hang DB snatch, (sets of 5 each side) 22.5/15

50 Burpee bar touch (bar must be out of reach)

40 Pull ups

30 DB Goblet Squats 22.5/15

20 Toes to Bar

10 Wall walks

30 Min Cap

Masters– 20/12.5

Scaled and Scaled masters– 15/10 20/16, jumping pull ups, knee raises,  one shuffle back on the wall walk.

Championship time is upon us again. 2nd WOD of the CFT Championship is going to be a Chipper. There should note be any sets that take you to fatigue, just chip away.

A conversion rate for those who don’t run will be on the wall in the cardio area.