27-03-2025

CF FITNESS

Strength:
Every 1:30 min for 9 min
1 clean pull
1 power clean
1 hang power clean
(built up complex)

For time:
40-30-20
calories
10-20-30
toes to bar
20-15-10
power clean
50-60/35-40kg

ULTIMATE BURNOUT

AMRAP 10min
300m Ski
20 x Single Arm DB Push Press
20 x Single DB Lnges

Rest 1min

AMRAP 10min
300m Row
6 x Single Arm DB Devil Press
12 x Single DB Goblet Squats

Rest 1min

AMRAP 10min
600m Bike
6 x Push ups
9 x Burpees
12 x Sit ups