*The State of CVCF 2020 Address HERE


1) 3 rounds AQAP:

9 Ring Muscle-ups

12 Power Snatch 115/80

15 Calories Ski Erg

Scale as needed.

2) Teams of 2 – AQAP:

30 Squat Snatch 225/155

60 Strict Handstand Push-ups

90 Calories C2 Bike

60 Strict Handstand Push-ups

30 Squat Clean Thrusters 225/155

Performed as you go, I go. Scale as needed.

3) Half Kneeling Single Arm Kettlebell Press: 5 sets of 5/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.

4) 3 rounds for Quality:

Max L-Sit Hold

10 Strict Toes-to-bar

20 Sumo Stance Goblet Good Mornings

If you can’t hold an L-Sit for a minimum of 20 seconds, then scale/assist the movement for so you can achieve that time or more.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE