*The State of CVCF 2020 Address HERE


1) 5 rounds – 4 minute AMRAP – 1 minute Rest:

20/15 Calories Ski/Bike/Row/Run

20 Dumbbell Burpee Deadlifts 25/15

Max Dumbbell Box Step-ups 25/15 @ 24/20

Scale as needed. Work to be consistent with your pacing and output. Goal should be to get a similar amount of Step-ups each round.

Extra Work:

2) Every 1:00 x 8 sets:

A – 50-100ft Slider Plan Drag

B – 40 second Wall Sit Hold

Scale as needed. Alternate between A and B each minute.

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