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General Fitness12.06.14


General Fitness12.06.14

  • This Saturday, December 6th, at 8am we will be having our pulling clinic. This is FREE to all current CFR members and $15 for non- members. We will be going over different pulling mechanics. Yes, there is more than one way to pull from the ground, and a deadlift and a clean deadlift are different:). Please RSVP on the website.



Prep work
Team stretch

8×2 halting snatch
2 second pause at knee before snatch, work up in weight

Team wod
You and one other partner

50 ring rows
50 ring push ups
For time


50 burpees to a 6″ target
50 wall balls to a 12’/10′ target
For time


50 cal row
50 toes to bar
For time

Cool down
Post results

1 Response

  1. Tiffany

    Today I worked up to 95lbs on the halt snatch complex, it felt good I think I am ready to get in the 100’s for these movements, snatches are my weakness for sure, but I’m enjoying working on them. I didn’t have a partner for today so I did 30 of everything… this was a good one felt great afterwards too!

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