05 Dec, 2020
CFC 12.5.20
Metcon (Time)
AQAP with a partner complete:
50 Burpees
400m Run
100 Push Ups
400m Run
150 Walking Lunges
400m Run
200 Squats
400m Run
150 Walking Lunges
400m Run
100 Push Ups
400m Run
50 Burpees
50 Burpees
400m Run
100 Push Ups
400m Run
150 Walking Lunges
400m Run
200 Squats
400m Run
150 Walking Lunges
400m Run
100 Push Ups
400m Run
50 Burpees
Metcon (Time)
AQAP complete:
30 sec Hollow Hold
50 V-Ups
30 sec Hollow Hold
30 sec Hollow Hold
50 V-Ups
30 sec Hollow Hold
Time Cap: 5 mins
All work divided as desired. One partner works while the other rests. Run split into 200m intervals.