11-09-2024
CF FITNESS
Strength:
Every 1:30 min for 9 min
1 clean pull
2 hang squat clean
1 jerk
(built up to 75%-80%)
4 sets of
3 min amrap:
18-15 cal row
10 power clean
remaining time max pull ups
rest 2 min
ULTIMATE BURNOUT
every 3 for 30 minutes
1)250m run
2)20/25 burpees over line
3) 300m row
4)120 DU/ 240 su( outside)
5)600m bike
Share: