07-08-2024
CF FITNESS
Strength:
Every 1:30 min for 9 min
1 pull
1 hang squat snatch
1 power snatch
(built up to @80-85%)
For time:
4 rounds of
16 step up with one DB/KB
8 burpees
4 power snatch
21 cal row/bike/run
50-60/30-35kg
ULTIMATE BURNOUT
Team of 2
AMRAP 8
Buy in 750/500m run
In the remaining
40 calories ski
20 synchro burpees
Rest 2
AMRAP 8
Buy in 750/500m run
In the remaining
60 calories row
30 db snatch
Rest 2
AMRAP 8
Buy in 750/500m run
80 cal bike
40 synchro jumping lunges
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