04-11-2024

CF FITNESS

Strength:
Every 2 min for 12 min
1 hang squat clean
2 front squat
1 jerk
(built up complex)

For time:(team of 2)
42-30-18
push jerk
pull ups
rest 2 min
18-30-42
hang power clean
burpees over bar

ULTIMATE BURNOUT

as a team of 3

amrap 12
1500m run(split)
150 goblet squats
50 synchro vups all 3

amrap 12
1500m row (split)
150 jumping lunges (split)
50 synchro down ups (all 3)

amrap 12
1500m ski (split)
150 db snatch (split)
50 synchro push press