11-10-2024
CF FITNESS
Skill: bar mu
For time:
7-5-3
bar mu
14-10-6
hang snatch DBL KB
sh20h DBL KB
facing burpees over KB
Strength:
4 sets of
15 bicep curls
20 tricep press down band
10-10 one arm DB/KB row
ULTIMATE BURNOUT
AMRAP 4
10 2 db thrusters
10 burpees
Rest 2
Emom 4
12/10 cal ski
AMRAP 4
10 hand release pushups
10 jump lunges
Rest 2
Emom 4
12/10 cal row
Rest 2
AMRAP 4
10 kb swings
10 trx rows
Rest 2
Emom 4
12/10 cal bike (damper 10)
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