01-10-2024

CF FITNESS

Skill: hspu

For time:

50 wall ball

40 sit ups with ball

30 cal row/ski

20 hspu

10 burpee pull ups

20 hspu

30 cal row/ski

40 sit ups with ball

50 wall balls

Strength:

2-3 sets of

15 zootman curls

15 arnold press

ULTIMATE BURNOUT

Team of 23 Sets ofAMRAP 3min
24/20 x Cal Ski
Max Reps Rainbow Wall Balls

Rest 1min

AMRAP 3min
30/20 x Cal Row
Max Reps
Synchro Down ups/Burpees Over Line

Rest 1min

AMRAP 3min
30/20 x Cal Bike
Max Reps Synchro
Single Arm DB Hang Snatches

Rest 1min