28-07-2025

CF FITNESS

Strength
Every 90sec for 12min
1 x Clean Pull
2 x Hang Squat Cleans
3 x Front Squats

Build up

Workout
Team of 2
AMRAP 18min
12 x Bear Complex 60/40
100 x DU /200 x SU
8 x Rounds of Cindy (I GO YOU GO)
100 x DU /200 x SU
Calories

ULTIMATE BURNOUT

AMRAP 5min
600m Ski
Max Reps KB Swings

Rest 2min

AMRAP 5min
750m Row
Max Reps Single Arm DB Devil Press

Rest 2min

AMRAP 5min
1500m Bike
Max Reps Burpee Over Line

Rest 2min

AMRAP 5min
50 x Wall Balls
Max Reps Sit ups