Barbell WOD Saturday July 7, 2018



CF Kids Camp June 25-29 & July 23-27th

4-7 yrs from 9am – 12 noon
8-13 yrs from 1pm – 4pm

Signup by June 10th to receive guaranteed tshirt! (July 9th for 2nd camp)

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – Barbell CLUB


4 sets, 3 reps @ 80% of Tuesday’s load

Clean and Jerk

4 sets, 2 cleans + 1 jerk @ 80% of Wednesday’s load

Back Squat

5 sets, 5 reps build across to heavy set of 5 for last set (heavier this week)

Metcon (No Measure)

4 rounds:

v. 5 pull ups

vi. 25ft Heavy Object Carry (yoke, dball, sandbag, dbs, etc)

vii. 10 push ups

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