29 May, 2021
CFC 5.29.21
Metcon (Time)
AQAP complete 4 rounds of:
8 Jumping Squats
12 Push Ups
16 V-Ups (Sit Ups)
20 Burpee Tuck Jumps
400m Run Buy in and Cash Out
8 Jumping Squats
12 Push Ups
16 V-Ups (Sit Ups)
20 Burpee Tuck Jumps
400m Run Buy in and Cash Out
Time Cap: 15 mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
20 DB Hang Power Cleans (35/20)
20 DB Thrusters
20 DB Push Press
20 DB Alt Hang Snatches
20 DB OH Lunges (each leg)
20 DB Front Squats
20 DB Hang Power Cleans (35/20)
20 DB Thrusters
20 DB Push Press
20 DB Alt Hang Snatches
20 DB OH Lunges (each leg)
20 DB Front Squats
Divide reps as desired
After each set of 20 reps complete 3 Synchronized Burpees
200m Partner Run after each completed round
Start with the 200m Run
After each set of 20 reps complete 3 Synchronized Burpees
200m Partner Run after each completed round
Start with the 200m Run
Metcon
EMOM x 5 mins:
10 Flutter Kicks
5 V-Ups
10 Scissor Kicks
5 V-Ups
10 Flutter Kicks
5 V-Ups
10 Scissor Kicks
5 V-Ups
