09 Jan, 2021
CFC 1.9.21
Metcon (Time)
AQAP complete:
50 DUs / 100 Singles
50 Wall Balls
25 Pull Ups (Ring Rows)
50 DUs / 100 Singles
40 Wall Balls
20 Pull Ups (Ring Rows)
50 DUs / 100 Singles
30 Wall Balls
15 Pull Ups (Ring Rows)
50 DUs / 100 Singles
20 Wall Balls
10 Pull Ups (Ring Rows)
50 DUs / 100 Singles
10 Wall Balls
5 Pull Ups (Ring Rows)
50 DUs / 100 Singles
50 Wall Balls
25 Pull Ups (Ring Rows)
50 DUs / 100 Singles
40 Wall Balls
20 Pull Ups (Ring Rows)
50 DUs / 100 Singles
30 Wall Balls
15 Pull Ups (Ring Rows)
50 DUs / 100 Singles
20 Wall Balls
10 Pull Ups (Ring Rows)
50 DUs / 100 Singles
10 Wall Balls
5 Pull Ups (Ring Rows)
Time Cap: 25 mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 15 mins:
12 Hang Power Cleans (35/20)
9 Front Squat
6 Push Press
3/side Front Rack Lunges
12 Hang Power Cleans (35/20)
9 Front Squat
6 Push Press
3/side Front Rack Lunges
Partners alternate through competed rounds. Every time a partner completes a round they perform 3 Burpees before resting.
Metcon
EMOM x 6 mins:
1. 10 Sec Hollow + 10 Flutter Kicks + 10 Scissor Kicks + 10 Alt Single Leg V-Ups + 10 sec Hollow
2. 10 sec Plank Hold + 10/side Cross Body Mountain Climbers + 5 Travelling Planks + 10 Sec Plank Hold
1. 10 Sec Hollow + 10 Flutter Kicks + 10 Scissor Kicks + 10 Alt Single Leg V-Ups + 10 sec Hollow
2. 10 sec Plank Hold + 10/side Cross Body Mountain Climbers + 5 Travelling Planks + 10 Sec Plank Hold
