09-10-2024

CF FITNESS

Strength:

EMOM 3′: 3 power snatch+1 squat snatch @70%

EMOM 3′: 2 power snatch+1 squat snatch@75%

EMOM 3′: 1 power snatch+1 squat snatch @80%

4 sets of

4 min amrap:

500 m row/run /ski

8 squat snatch

remaining time max reps wall balls

ULTIMATE BURNOUT

every 10 for 30

team of 2

1) 1000m run
40 calories ski
20 reverse burpees

2)1000m run
60 calories row
30 synchro medball situps

3)1000m run
80 cal bike
40 db snatch