12-07-2025
CF FITNESS
Strength
Every 2min for 10min
Front Squat
1 set= 5 reps 75%
2 set= 3 reps 80%
3 set= 2 reps 85%
4-5 set=1-2 reps 90%
Workout
For Time
3 Rounds of
15 x Clean and Jerk 50/35
60 x DU/120 x SU
15 x Burpee Box Jump Over
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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