Don’t forget to sign up for your CFS Open team shirt at the whiteboard. We will be doing the OPEN workouts every Friday so why not join us in a friendly in-house competition during the OPEN.

WARM-UP

Front Rack Mobility

2 RNFT
10 Alt Samson Stretch
10 Scap Pull-Ups
20 Barbell Sumo Dimmels
30 Band Pull Aparts

PART 1

4 RNFT
Strict Pull-Ups @ 80% Of Max Set
4 R/L KB Goblet Box Squat (Wide Stance)

PART 2

“NEBULA”

6 Rounds
2 Min AMRAP
6 Thrusters 95/65
9 Pull-Ups
12/9 Cal Row
2 Min Rest

(START WHERE YOU LEFT OFF)

-Modify
-Reps
-Lighter