*The State of CVCF 2020 Address HERE


1) 5 rounds AQAP:

750/675m Row/Ski or 1500/1350m Bike Erg or 1800/1600m Assault Bike

20 Wall Balls 14/8

10 Shoulder-to-Overhead 75/55

Scale as needed.

Extra Work:

2) Wide Grip Lat Pull-Down: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

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