CFT Standard Warmup WOD: 50-40-30-20-10 KB Swings (53/35) Double Unders Sit-ups or 6 RFT~ Run 200m 4 Muscle-ups 1970-01-01

CFT WARMUP SKILL/STRENGTH Snatch 5×2 @ 85% WOD 10-9-8-7-6-5-4-3-2-1 Cleans 185/135 C2B Pull-ups http://www.youtube.com/watch?v=glwbtir7ZBQ 1970-01-01