12-02-2025

CF FITNESS

Strength:

Back squat:

Every 2 min for 10 min

1. 70% 3reps

2. 75% 3 reps

3. 80% 2 reps

4. 85 % 2 reps

5. 90% 1 rep

Athens Throwdown 2023

For time:

50 toes to bar

150 du

50 alternate DB snatch

150 du

50 burpees over line

ULTIMATE BURNOUT

Team of 2
AMRAP 8min
Partner A: Max Reps Wall Balls
Partner B: Plank Hold
Change Positions When The Ball Touch The Floor

Rest 2min

AMRAP 8min
Partner A: Max Cal Row
Partner B: Wall Sit Hold
Change Positions When You Stop

Rest 2min

AMRAP 8min
Partner A: Max Cal Bike
Partner B: Max Reps Push ups/Plank To Push up
Change Positions When You Stop