Friday September 24th

Every 3 Minutes for 9 Minutes
150/125m Row HARD
10 Scap Push Ups
10 Scap Pull Ups
20 Jumping Lunges In the remaining time row slowly

The original version of this workout had more pull up volume which is not always a great idea at the affiliate level. We can scale that number back and finish out the week strong with a very challenging wod no matter what the volume of pull ups is.

CFG Event 15 – Final
For time:
600-m row
60 chest-to-bar pull-ups
36-ft. back-rack walking lunge 115 | 155 lb.
36-ft. front-rack walking lunge 115 | 155 lb.
36-ft. overhead walking lunge 115 | 155 lb.

We will stagger starts and get athletes through who are going to finish a little quicker

Scaling will be all over for this one. Use your best scaling on pull ups, not everyone can lunge overhead… we will figure it out.

If athletes have severe overhead limitations, they may use a single, heavy DB for the OH lunge portion of the workout, switching arms halfway.