10 Oct, 2020
CFC 10.10.20
Metcon (Time)
Partner Cal Row Sprint
25-20-15-10-5
Alternate back and forth with a partner where one works
while the other rests
25-20-15-10-5
Alternate back and forth with a partner where one works
while the other rests
Time Cap: 12 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 mins of:
12 Alternating DB Snatches (35/20)
6/arm Single Arm Renegade Row with Push Up
3/side Single Arm DB Thrusters (35/20)
12 Alternating DB Snatches (35/20)
6/arm Single Arm Renegade Row with Push Up
3/side Single Arm DB Thrusters (35/20)
A completes full round while B rests, then switch
Metcon (Time)
AQAP complete 4 rounds of:
4 Progressive Burpee Complex
Down Up – No Jump Burpee – Burpee – Burpee with Tuck Jump
300m Run (To the wall with TOPS sign and back)
4 Progressive Burpee Complex
Down Up – No Jump Burpee – Burpee – Burpee with Tuck Jump
300m Run (To the wall with TOPS sign and back)
Time Cap: 12 mins
Metcon (Time)
AQAP complete 20 of the following:
1/side Flutter Kick
1 Toe Touch
1/side Scissor Kick
1 Toe Touch
Immediately after completing your 20th rep perform 1 min cumulative Hollow Hold!
1/side Flutter Kick
1 Toe Touch
1/side Scissor Kick
1 Toe Touch
Immediately after completing your 20th rep perform 1 min cumulative Hollow Hold!
Time Cap: 6 mins
