02-12-2024
CF FITNESS
Strength:
Every 1:30 min for 9 min
2 squat clean
+
2 jerk
Skill: du
EMOM 15″:
1. 5 deadlift + 1 squat clean @75%
2. 5-10 kipping hspu or 10 strict press DB
+amrap du
3. rest
ULTIMATE BURNOUT
on a running clock
0:00-15:00
150/120 calories ski/row
OR
300/240 calories bike
emom 5 burpees synchro
15:00-17:00
rest
17:00-30:00
i go u go
12 wallball shots
10 pushups
16 vups
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