16 Oct, 2021
CFC 10.16.21
Metcon (Time)
Cal Row Sprint
25-20-15-10-5
25-20-15-10-5
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins of:
12 Alternating DB Snatches (35/20)
6/arm Single Arm Renegade Row with Push Up
3/side Single Arm DB Thrusters (35/20)
12 Alternating DB Snatches (35/20)
6/arm Single Arm Renegade Row with Push Up
3/side Single Arm DB Thrusters (35/20)
A completes full round while B rests, then switch
Metcon (Time)
AQAP complete 4 rounds of:
4 Progressive Burpee Complex
Down Up – No Jump Burpee – Burpee – Burpee with Tuck Jump
200m Run
4 Progressive Burpee Complex
Down Up – No Jump Burpee – Burpee – Burpee with Tuck Jump
200m Run
Time Cap: 12 mins
Metcon
AQAP complete 20 of the following:
1/side Flutter Kick
1 Toe Touch
1/side Scissor Kick
1 Toe Touch
Once completed 20 reps perform 1 min cumulative Hollow Hold
1/side Flutter Kick
1 Toe Touch
1/side Scissor Kick
1 Toe Touch
Once completed 20 reps perform 1 min cumulative Hollow Hold
Time Cap: 6 mins
Alternate back and forth with a partner where one works while the other rests. A completes 25 Cals then B completes 25 Cals…etc…