CFK Perform - 6 x 4 minute intervals - rest 2 minutes between each interval A) 30/24 Calories Then AMRAP 30 Double Unders 3 Wall Walks B) EMOM 1. 12 Diamond Pushups 2. 12 Dual DB Deadlifts 3. 4 DB Turkish Getups 4. Max Toes-to-Bar __________________________ CFK Fit - 6 x 4 minute...
A) “Fran” For time: 21-15-9 Thrusters (43/30kg) Pull-Ups - 10 minute time cap B) AMRAP in 12 minutes: 40 DB Snatches 30 DB Box Stepovers 20 Burpees (6”) 1000m Run __________________________ CFK Fit A) For time: 21-15-9 DB Thrusters Jumping Pull-Ups - 10 minute time cap B) AMRAP in 12 minutes: 30 DB Snatches 20 DB Box Stepovers 10 Burpees 600m Run [vc_row css_animation="" row_type="row"...
CFK Perform A) E1½M x 8 1-4: 1 Muscle Snatch 1 High Hang Snatch 1 Snatch Balance 1 OHS 5-8: 1 Snatch 1 OHS B) 5rft: 15 Box Jumpovers (24/20”) 12 SDHP (35/25kg) 9 Ring Dips ____________________________ CFK Fit A) E1½M x 8 1-4: 2 Muscle Snatches 2 High Hang Power Snatches 5-8: 2 Hang Power Snatches or 1 Power Snatch 1...
