Bench Press: 5-5-5

Weighted Pull-up: 5-5-5

 

Then…

 

For Time

400m Run

40 Alt DB Snatches, 50/35

21 Target Burpees

300m Run

30 DB Snatches

15 Target Burpees

200m Run

20 Db Snatches

9 Target Burpees

 

 

 

Look for CFWC in the West Chester Halloween Parade!