K8E and EBETH
WARM-UP:
400m run followed 2 Rounds of Clean Warm-up
Dynamic Stretch
STRENGTH:
1 Power Clean / 1 Hang Power Clean / 1 Hang Squat Clean COMPLEX
1 Rep EMOM for 10 min,
Build to your workout weight.
WOD: 2024 CFG MASTERS EVENT 8
For Time:
8 rounds
Bar-facing Burpees
T2B
1 Clean
8 min. Time Cap
Age Group Burpees Toes-to-Bars Clean WT.
35-39 8 8 255/180 lb
40-44 8 8 255/180 lb
45-49 8 8 245/170 lb
50-54 8 8 225/155 lb
55-59 7 7 205/145 lb
60-64 6 6 185/125 lb
65-69 6 6 165/115 lb
ICING:
3×5 Bar Muscle-up
KOT – VMO Squats on Slant Board 20 Reps