09 Aug, 2021
CFC 8.9.21
Metcon
EMOM x 10 mins:
1. 40 sec Row
2. 40 sec Assault Bike
3. 40 sec No Jump Burpees
4. 200m Run
5. Rest
1. 40 sec Row
2. 40 sec Assault Bike
3. 40 sec No Jump Burpees
4. 200m Run
5. Rest
Metcon
Complete 3 rounds of:
AMRAP x 90 secs:
12 DB Thrusters (35/20)
ME Row for calories in the time remaining
Rest 30 Secs
AMRAP x 90 secs:
12 DB Hang Clean and Jerk (35/20)
ME Assault Bike calories in the time remaining
Rest 30 Secs
AMRAP x 90 secs:
12 KB Swings (53/35)
Max Effort Burpees in the time remaining
Rest 2 mins