03-02-2025

CF FITNESS

Strength:
Emom 10′:
1. 5 back squat
2. 3 front squat

(all 80% of 1 rm front squat )

22 min amrap:
4 rounds Machoman ( i go you go)
4 rounds Cindy ( i go you go)
30 burpees over bar ( split as you wish)

*Machoman = 3 power clean + 3 front squat + 3 jerk

*Cindy= 5 pull ups + 10 push ups + 15 air squat

ULTIMATE BURNOUT

Team of 2
For Time
3 Rounds of
300m Ski
20 x Burpees
30 x Wall Balls

Then,

3 Rounds of
400m Row
30 x Dual DB Push Press
20 x Dual DB Lunges

Then,

3 Rounds of
700m Bike
30 x KB Swings
30 x Push Ups