04 Sep, 2020
CFC 9.4.20
Metcon (Time)
AQAP complete:
600m Run
20 DB Push Press (35/20)
400m Run
15 DB Push Press (35/20)
200m Run
10 DB Push Press (3520)
600m Run
20 DB Push Press (35/20)
400m Run
15 DB Push Press (35/20)
200m Run
10 DB Push Press (3520)
Time Cap: 10 mins
Metcon (3 Rounds for reps)
Back to Back AMRAPS
AMRAP x 5 mins:
15/13 Cal Assault Bike
10 Box Jump Overs (24/20)
AMRAP x 5 mins:
15/13 Cal Assault Bike
10 Pull Ups
AMRAP x 5 mins:
15/13 Cal Assault Bike
10 DB Strict press (35/20)
No rest between AMRAPs
Metcon
EMOM x 5 mins:
10 Flutter Kicks
10 Scissor Kicks
10 sec Hollow Hold
10 Flutter Kicks
10 Scissor Kicks
10 sec Hollow Hold
