Many thanks to everyone that came out to the CFSQ Fall Social this past Saturday!! The food, the fire pit, our friends and CFSQ Family were amazing. A special thank you to Peter and Juliana for hosting a great party!!

Warmup
Run to Sessions

3x
Single Kettlebell Warmup Flow
5 Goblet Squats
5 Two Hand Swings
10 Alternating Swings
5 Rack Lunges R/L
5 Push Presses R/L
1 Reverse Getup R/L

Skill
Review
-High Pull
-Half Snatch

Snatch

Conditioning
“Picture This”

Levels 3/4
4 Rounds AFAP (18 Minute Limit)
400 Yd Run
25 Pull-ups (level 3 – 20 Pull-ups)

Level 2
3 Rounds AFAP (15 Minute Limit)
400 Yd Run
20 Pull-ups

Level 0/1
3 Rounds AFAP (15 Minute Limit)
400 Yd Run
25 Ring Rows

**There is a strict time cap on this workout. If you aren’t sure you can finish at your prescribed level, and you don’t want a DNF next to your name, either drop down one level or move your ass faster.
Also, prep your hands for the high pull-up volume: shave or file down your callouses. If your hand tears, you are done–whether it happens on the 10th rep of round 1 or the 24th rep of round 4.