17-02-2025

CF FITNESS

Strength:

Front squat

Every 2 min for 10 min

Set 1-2: 5 reps 70%

Set 3-4: 4reps 80%

Set 5: 2 reps 90%

For time:(TEAM OF 2)

Buy in 30 clean and jerk

Then

3 rounds of

100 du each one

14 squat clean

28 KB swings

Then

30 hang clean and jerk

60/40kg

ULTIMATE BURNOUT

Team of 2
AMRAP 9min
300m Ski
12 x Burpees
24 x Synchro Squats

Rest 1min

AMRAP 9min
300m Row
24 x Dual DB Thrusters
12 x Synchro Sit ups

Rest 1min

AMRAP 9min
600m Bike
24 x KB Swings
24 x KB Box Step up