Barbell WOD Monday July 9, 2018



CF Kids Camp July 23-27th

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

Signup by July 9th to receive guaranteed tshirt!

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

Front Squat

4 sets, 6 reps build across to 6RM

Clean Pull

4 sets, 6 reps build across to 6RM

Heavy Object Carry

4 sets, 100ft (yoke, farmer carry bars w/ plates, sandbag, or dball)

Metcon (No Measure)

Core Stabilization
3 rounds: 30 sec hollow hold, 30 sec superman hold, 30 sec hollow rocks, 30 sec rest

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