Monday 110716

What a great weekend of competition!  We're super proud of all of the CFO competitors and thanks as well to all of the spectators who showed up!  We will post more pics as they become available.  

Back Squat: 3-3-3-3-3

For the back squat, use the following approximate percentages based off of your current one rep max for each corresponding set - 65%, 75%, 85%, 90%, 95%.  If you do not have a current one rep max, start with light to moderate weight and increase as you are able.

AMRAP in 13 minutes:

5 One Arm Kettlebell Swings (R)
5 One Arm Kettlebell Front Squats (R)
5 One Arm Kettlebell Jerks (R)
5 One Arm Kettlebell Swings (L)
5 One Arm Kettlebell Front Squats (L)
5 One Arm Kettlebell Jerks (L)