18 Sep, 2021
CFC 9.18.21
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins of Run for Distance:
400m Sprint each then
200m Sprint each then
start over to 400m…..
One works while the other rests
400m Sprint each then
200m Sprint each then
start over to 400m…..
One works while the other rests
Metcon (4 Rounds for reps)
Complete 4 rounds for reps of:
1 min Push Ups
1 min DB Clean & Jerks (35/20)
1 min Renegade Rows (35/20)
1 min DB Squat Cleans (35/20)
1 min Rest
1 min Push Ups
1 min DB Clean & Jerks (35/20)
1 min Renegade Rows (35/20)
1 min DB Squat Cleans (35/20)
1 min Rest
California Roll (Time)
30-20-10-20-30
Alternating DB Snatches (35/20)
DB Goblet Squats
DB Weighted Hollow to Crunch
Alternating DB Snatches (35/20)
DB Goblet Squats
DB Weighted Hollow to Crunch
Time Cap: 20 mins