12-05-2025

CF FITNESS

Strength
Every 2min for 10min
1 x Power Clean
1 x Jerk
1 x Squat Clean
1 x Jerk

Start 65% of 1RM Clean and Jerk
and then Build up

Workout
Team of 2
500m Run Together
Then,
2 Rounds of
100 x DU/200 x SU
45 x Toes To Bar
30 x Squat Cleans (70-50/45-35)
Then,
50 x Clean and Jerks

ULTIMATE BURNOUT

Team of 2
AMRAP 10min
20 x Burpees Over DB
40 x Single Arm DB Hang Clean and Jerks
60 x DB Lunges

Rest 1min

AMRAP 10min
20 x Push usp
40 x Cal Ski
60 x Wall Balls

Rest 1min

AMRAP 10min
20 x Sit ups
40 x Cal Row
60 x Cal Bike