11-01-2025

CF FITNESS

Strength:

Team of 2

with a running clock 0:00-10:00

find a heavy complex of

1 clean pull + 1 power clean + 1 squat clean + 1 jerk

0:00-12:00

rest

12:00-24:00

amrap (i go you go)

3 squat clean 60/40

6 burpees over bar

9 push press

24:00-26:00

rest

26:00-38:00

amrap (split as you wish)

20 cal row

20 deadlift 80/60

20 t2b

ULTIMATE BURNOUT

Every 3min for 30min
1) 500m Ski
2) 15 x Dual DB Hang Snatches
+
30 x Dual DB Front Squats
3) 500m Row
4) 20 x Facing Burpees Over Line
5) 1000m Bike