Please make sure you use the #cfo2019 instead of the 2018 one I posted last night. Sorry!

Workout of the Day

Strength

Deadlift from 45# plate

Use a Clean Grip

8 sets of 4 @ 60% of 1RM

Conditioning

15-12-9

Chest to Bar Pullups

Burpees

REST 3 Minutes

15-12-9

Pullups

Burpees