13 Aug, 2021
CFC 8.13.21
Metcon
EMOM x 12 mins:
1. 12-15 Pikes on Rower
2. 30 sec Hollow Hold
3. 30 sec Goblet Squat Hold
4. 30 sec No Jump Burpees
1. 12-15 Pikes on Rower
2. 30 sec Hollow Hold
3. 30 sec Goblet Squat Hold
4. 30 sec No Jump Burpees
Metcon (Time)
AQAP complete:
100 DUs / 200 Singles
30 DB Front Squats (35/20)
30 DB Hang Power Cleans (35/20)
30 DB Front Squats (35/20)
100 DUs / 200 Singles
100 DUs / 200 Singles
30 DB Front Squats (35/20)
30 DB Hang Power Cleans (35/20)
30 DB Front Squats (35/20)
100 DUs / 200 Singles
TABATA Calorie Row
This is an all out sprint!!!!