18-11-2024

CF FITNESS

Strength:
Every 2 min for 10 min
5 deadlift
(find your max 5 reps tng )

For time:( Team of 2 )
500 m run together
50 power clean 60/40
30 synchro burpees
50 toes to bar
30 synchro burpees
50 power clean
500 m run together

ULTIMATE BURNOUT

amrap 10
max calories on ski
emom 5 synchro down ups

amrap 10
max calories on row
emom 10 synchro vups

amrap 10
max calories on bike
standing (damper 10)
emom 5 alternate box jumps