13-01-2025
CF FITNESS
Strength:
Back squat
Every 2 min for 10 min
set1: 8 reps @55%
set 2: 6 reps @60%
set 3: 4 reps @70%
set 4: 2 reps @80%
set 5: 8 reps @55%
For time:(Team of 2)
10 synchro burpees
50 clean and jerk
50 box jump over
10 synchro burpees
40 clean and jerk
40 box jump over
10 synchro burpees
30 clean and jerk
30 box jump over
10 synchro burpees
20 clean and jerk
20 box jump over
10 synchro burpees
10 clean and jerk
10 box jump over
50/35kg
ULTIMATE BURNOUT
Team of 2
3 Rounds of
30 x Cal Ski
40 x Wall Balls
Then,
3 Rounds of
30 x Cal Row
20 x Burpee Box Jump Over
Then,
3 Rounds of
30 x Cal Bike
30 x Dual DB Thrusters
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