05-03-2025
CF FITNESS
Strength:
Every 1:30 for 9 min
1 power clean
1 jerk
1 hang power clean
1 jerk
(built up complex)
15 min amrap:
200 m run/row/500 m assault bike
12 KB swimgs
6 power clean and jerk
12 oh lunges with KB
ULTIMATE BURNOUT
Every 3min for 30min
1) 600m Ski
2) 12-9-6
Burpees
Sit ups
Squats
3) 600m Row
4) 12-9-6
Dual DB Hang Snatches
Dual DB Front Squats
5) 1000m Bike
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