13-03-2025

CF FITNESS

Strength:

Every 1:30 for 9 min

1 power clean

1 jerk

(start at 60% and built up)

For time:

30 burpees over bar

30 clean and jerk 60/45kg

30 burpees box jump over

30 deadlift 100/75kg

120 du

ULTIMATE BURNOUT

3 Rounds of
300m/250m Ski
30 x Dual DB Lunges
30 x Dual DB Hang Snatches

Then,

3 Rounds of
300m/250m Row
30 x Dual DB Deadlifts
30 x Dual DB Push Press

Then,

3 Rounds of
600m/500m Bike
30 x Dual DB Floor Press
30 x Sit ups

Cap for each workout
10min