05-08-2024

CF FITNESS

Strength:

Every 2 min for 10 min

Front squat

Set 1: 5 reps @65%

Set 2: 4 reps @70%

Set 3-4-5: 3 reps @80%

For time:(partner DT)

5 rounds of

1 DT(split as you wish)

7 synchro facing burpees over bar

250 m run together

*DT: 12 deadlift

9 hang clean

6 sh2oh

ULTIMATE BURNOUT

for time
team of 3

1500/1000m run (together)
1200m ski (split)
1250/750m run (together)
1200m row(split)
1000/500m run
2400m bike(split)

cap 35m