07 Nov, 2020
CFC 11.7.20
Fight Gone Body (AMRAP – Reps)
3 Rounds of 5 Stations of:
Burpees
Pull Ups
Push Ups
Squats
Sit Ups
1 min at each station with 1 min rest between rounds
Burpees
Pull Ups
Push Ups
Squats
Sit Ups
1 min at each station with 1 min rest between rounds
Rest 10 mins / Transition
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Metcon
EMOM x 6 mins:
1. 20 sec Plank Hold + 10 Plank Thrusts + 10 sec Plank Hold
2. 20 sec Hollow + 10 Alternating Single Leg V-Ups + 10 sec Hollow Hold
1. 20 sec Plank Hold + 10 Plank Thrusts + 10 sec Plank Hold
2. 20 sec Hollow + 10 Alternating Single Leg V-Ups + 10 sec Hollow Hold
