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CFBH 2.10

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LIFT: JERKS
9min to Warm-up to Mod Wt
–THEN–
16 EOMOM
2x 4 Pause Jerk (Light/Mod)
3x 3 Push or Split Jerks (Mod/Heavy)
3x (2 Jerk Dips + 2 Jerk Drives)(Heavy)

**Max PUSH-PRESS Make-up**
25min to find your 1RM

WOD
“DEATH BY CARDIO”
5 Rounds: (19min)
1st Min: Max Effort Cal Row
2nd Min: Max Effort Wall Balls (Rx 20 to 10’/16 to 9′, Sc 16 to 10’/14 to 9′)
3rd Min: Max Effort DUs (Sc Singles)
4th min: Rest
**No transition time, FGB Style**

CFBH 2.8

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Monsta-Mash
@Start
21 KBS (Rx 53/40, Sc 45/35)
18 HSPU (Sc 6 Wall Walks)
15 KBS
12 HSPU (Sc 4 Wall Walks)
9 KBS
6 HSPU (Sc 2 Wall Walks)
3 KBS

@8min
2 Rounds:
400m Run
15 Overhead Squats (Rx 95/65, Sc 75/55)

@16min
3 Rounds:
25 Box Jumps (Rx 24/20, Sc 20)
25 Ball Slams (Rx 40/30, Sc 30/20)

CFBH 2.6

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LIFT: BACKSQUATS
TEMPO BACK SQUATS
10min to warm up to LITE/MOD wt
–THEN–
12min EOMOM
5 Back Squats @54X0
(Increase wt each set)

**Max Make-up**
25min to find your 1RM

WOD
4 Rounds: (24min)
3min AMRAP
9-12-15-18 Snatch (any)
AMRAP Cal Row
==REST 3min==
(Rx Men 135-115-95-75)
(Rx Women
85-75-65-55)
(Sc Men 95-85-75-65)
(Sc Women 65-60-55-45)

CFBH 2.2

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LIFT: CLEAN & JERK
8min to work up to Mod Wt
==THEN==
8min Partner
AMRAP
3 Clean & Jerk
(Rx 135/95, Sc 95/65)

WOD
For Time: (20min)
20 HSPU (Sc 8 Wall Walks)
40 Russ. KBs (Rx 70/62, Sc 53/40)
400m Run
20 V-ups
40 Box Jump Overs (Rx 24/20, Sc 20)
400m Run
45/35 Assault Bike Cal (Sc 38/28 Cal)
400m Run

CFBH 2.1

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LIFT: FRONT SQUATS & DEADLIFTS
15min to warm up to light/mod
Deadlifts & Front Squats
==THEN==
10min EMOM
EVEN: 10 UB Front Squats
ODD: 10 TnG Deadlifts
**Must complete reps UB and in 1min**

***DEADLIFT MAX Make-up***
(If you cannot make it on 2/9)
25min to find your: 1RM

WOD (or EWS #5 Make-up)
4 Rounds: (21min)
3min AMRAP
5 Chest-to-Bar Pull-up (Sc Hardest Pull)
10 Burpees
15 Cal Row
*Score all reps, add for overall score
==3min REST==

**EWS Make-up Peeps Will do 2 Rounds when ready**