Warm-Up
Coach’s choice
WOD prep
Chosse your lift and prep it.
Bench press (BW)
Back squat (1.25 BW)
Dead lift(1.5 BW)
*Scale load as needed. You should be able to do 10 reps with the weight you choose for the WOD.
WOD:
Criss Cross Ladder
1000m-900m-800m-700m-600m-500m-400m-300m-200m-100m Row
1-2-3-4-5-6-7-8-9-10
Your choice power lift:
Bench press (BW)
Back squat (1.25 BW)
Dead lift(1.5 BW)
So 1000m Row, 1 x Power Lift your choice, 900m Row, 2 x Power Lift your choice
Endurance & Stamina:
Do the Criss Cross Ladder
CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 14
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box in Natick.
Criss Cross: It took a long time. 90# Bench (82% BW) May have been a little aggressive with the weight and volume, but listened to Melissa during warm up when she said, “You should definitely do 90”. Thanks to Becka, Melissa, and Big Ken for spotting during the course of this workout! Oh, and thank you KEW for not telling me you had scaled the row as that kept me trying (unsuccessfully) to bridge the gap.