5-12

Last week to get CFO gear:

https://crossfitofallonmo.com/shop/

10 min EMOM
2 deadlifts 55% or greater
*start each rep from a dead stop

Lower body strength
Split squat with :06 second descent
3×6 each leg

Tempo back squat
:03 down & :03 up
2×10

Upper body strength
Tempo strict press
:03 down & :03 up
2×10

Ring row 1×35

Rear delt raises
2×15

Address
64 N Central Dr, O'Fallon, MO 63366
Phone
(636) 544-1542
Open hours
Mon - Sat