WOD Monday 11/8

Warm up

CLCF warm up 2x
+ 15 split jerks w/ PVC & 15 w/ empty bar


Strength: Squat
Deloading week -
40% x 5
50% x 5
60% x 5

WOD

 "CC Flyers" Benchmark Workout


3 Rounds for Time
400m Run
21 Box Jumps (24")
12 Overhead Squats (95/65)

- cut off 15 mins-

This WOD is repeated every 3 months at CrossFit Central. It is a great way to measure improvement and growth based on faster times, increased box height, and increased OH Squat weight.


Coach Carey Kepler says that the name "CC Flyers" comes from the fact that this is a fast paced workout and that CrossFit Central clients "fly" through it!