30-09-2024

CF FITNESS

Strength:

Every 2 min for 10 min

5 Front squat @75%

For time:(team of 2)

42-30-18-10

thrusters

pull ups

250 m run together after each round

ULTIMATE BURNOUT

EMOM x 6min
1) 14/12 x Cal Ski
2) 24 x Lunges
3) 45sec Max Res Burpees

Rest 2min

EMOM x 6min
1) 14/12 x Cal Row
2) 12 x Push ups+ 12 x Squats
3) 45sec Max Reps Burpees

Rest 2min

EMOM x 6min
1) 14/12
x Cal Bike
2) 12-20 x Box Jumps
3) 45sec Max Reps Burpees

Rest 2min

EMOM x 6min
1) 45sec Sit ups
2) 45sec Plank
3) 45sec Arch Hold