I was recently introduced to SUGAR WOD - it is a FREE app that allows you to track your workouts and post them to an electronic "white board". It is a great tool to not only track you day to day progress in the gym, but a way to see what weights you used in similar workouts if scaled, track your one rep maxes and keep up with benchmarks. Download the app and start entering your CFS workouts TODAY.
WOD for 3/16/19
3 Rounds: 10 Snatches (95/65) 12 bar facing burpees
Rest 3 minutes, then:
3 Rounds 10 Bar Muscle-Ups 12 bar facing burpees
Time Cap: 12 minutes