CFC & Comp WOD

1. Barbell Conditioning Teams of 3: A. AMRAP 7 of Back Squats: 50 reps at 135/95 50 reps at 185/135 AMRAP at 225/155 3 min Rest B. AMRAP 7 of Bench Press: 50 reps at 135/95 50 reps at 155/105 AMRAP at 185/135 3 min Rest C. AMRAP 7 of Strict Pull ups: 2. Accessory Work 3 Giant Sets of: 25 Hand Release Push ups 20 Strict DB/KB Presses – you choose the weight 15 Ring Rows 10 Strict Bent-over Barbell Rows – you choose the weight move with purpose from movement to movement. Rest 2-3 mins between rounds