02-09-2024

CF FITNESS

Strength:

Front squat

Every 2 min for 10 min

Set 1-2: 2 reps @85%

Set 3-4: 1 rep @90%

Set 5: 10 reps @50%

For time:(Team of 2)

50-40-30-20-10

cal row/bike/run

25-20-15-10-5

toes to bar

power snatch

5 synchro facing burpees over bar

(after each round)

ULTIMATE BURNOUT

team of 2
on a running clock

0:00-10:00
2k row
max burpees remaining of time

10:00-20:00
2k ski
max wallballs remaining of time

20:00-30:00
4k bike
max kb swings in the rmaing of time