15-10-24

CF FITNESS

Strength:

3 sets of

1. 10 DBL KB bent over rows

2. 20 russian twists with KB

3. max hshold on wall or free

Skill: hswalk

For time:

30-20-10

pistols

40 m heavy farmer carry

10-20-30 m

hswalk

ULTIMATE BURNOUT

Ultimate burnout

Team of 2

AMRAP 10
500m run together
30 1 arm devil press
15 1 arm synchro db thrusters

AMRAP 10
500m row
30 hand release pushups
30 synchro netball sit ups

AMRAP 10
500m ski
100 du
20 shuttle runs