08 Dec, 2020
CFC 12.8.20
Metcon
EMOM x 12 mins:
1. 15 Push Ups
2. 20 Air Squats
3. 15 Sit Ups
4. 20 Lunges
1. 15 Push Ups
2. 20 Air Squats
3. 15 Sit Ups
4. 20 Lunges
Main Course (Time)
AQAP complete:
2000m Row
Every 2 mins perform:
4/side Single Arm DB Hang Clean & Push Press (35/20) +
4 Burpees over the Rower
Start with the Row
2000m Row
Every 2 mins perform:
4/side Single Arm DB Hang Clean & Push Press (35/20) +
4 Burpees over the Rower
Start with the Row
Time Cap: 20 Mins
Tabata Pikes on Rower
