21-08-2024
CF FITNESS
Strength:
Every 2 min for 10 min
Power snatch
Set 1-2: 5reps @55%
Set 3-4: 3 reps @65%
Set 5: 2 reps @75%
For time:
9-7-5-3
power snatch
18-14-10-6
ch2b/pull ups
27-21-15-9
cal row/bike/run
50-60/30-40 kg
ULTIMATE BURNOUT
Team of 2
i go u go
AMRAP 10
10/8 cal ski
Every change 20 alt vups
Rest 2
AMRAP 10 1
2/10 cal row
Every change 6 burpees
Rest 2
AMRAP 10
15/12 cal bike (damper 10)
Every change 12 wallballs
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