17-12-2024

CF FITNESS

STRENGTH :

3 rounds of

10 arnold press

5 strict chin ups (weighted if possible)

3 wallwalk pause 3 sec at the top

skill: bar mu

2 sets of :

6 min amrap:

12 one arm hang clean and jerk 25/15

10 burpees

5 bar muscle up/5 pull ups + 5 push ups or dips

rest 2 min between sets

ULTIMATE BURNOUT

Team of 2

on a running clock

0:00-15:00
100 air squat
100 sit ups
100 kb swings
100 push ups

15:00-30:00
1500 m row
1000 m ski
2000 m bike

(if remaining time max plank hold)