07-10-2024
CF FITNESS
Strength:
Bench press
Every 2 min for 12 min
Set 1: 8 reps @60%
Set 2: 8 reps @65%
Set 3: 6 reps @70%
Set 4: 6 reps @75%
Set 5: 4 reps @80%
Set 6: 4 reps @85%
15 min amrap:(Team of 2)
3-6-9-12-15-….
power clean
front squat
sh20h
20 synchro du each round
50-60/30-40kg
ULTIMATE BURNOUT
5 rounds of
40 second on
20 second off
1. wallballs
2. Ski erg
3. Jumping lunges
4. Calories row
5. Burpees
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