09-09-2024

CF FITNESS

Strength:
Back squat
Every 2 min for 10 min
Set 1: 8 reps @55%
Set 2: 4 reps @70%
Set 3: 3 reps @80%
Set 4: 2 reps @85%
Set 5: 2 reps@90%

For time:(Team of 2)
30 toes to bar
40 box jump
50 clean and jerk
40 box jump
30 toes to bar
60-70/40-50kg

ULTIMATE BURNOUT

team of 2

0:00-15:00
for time
50 box jumps
50 hand release pushups
50 goblet lunges
50 vups
50 kb swings

15:00-30:00
for time
4k bike
2k row
1k ski