WOD

Get your New Forged in the USA CFWC shirts.    They are going fast.
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CFWC is now Selling Thumb Tape.   $4 a Roll.   Pick some up at the front Desk.  
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Bench Press: 5-5-5   Then…   For Time: 400m Run 21 Front Squats, 135/93 9 Ring MU 15 Front Squats 7 Ring MU 9 Front Squats 5 Ring MU 400m Run      
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WWPF   0:00 – 8:00 3RM OHS   10:00 – 16:00 6 Min AMRAP Synchronized Wall Ball Shots, 20/14 *5 synchronized burpee penalty during each break   18:00 – 32:00 14 min AMRAP 20 Toes 2 Bar (partner hangs) 30 Shoulder 2 OH, 135/93, (mix reps anyway) 40 Alt Box Jumps, 24/20            
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Dead Lift 3-3-3   Then:   5 Rounds   30 Double Unders 20 Kettlebell Swings 53/35lbs 10 DeadLifts 225/153   Post Loads and Times to ZEN and Comments:  
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