CFC 7.16.22
Metcon (Time)
AQAP with a partner complete:
50 Burpees
400m Run
100 Push Ups
400m Run
150 Walking Lunges
400m Run
200 Squats
400m Run
150 Walking Lunges
400m Run
100 Push Ups
400m Run
50 Burpees
50 Burpees
400m Run
100 Push Ups
400m Run
150 Walking Lunges
400m Run
200 Squats
400m Run
150 Walking Lunges
400m Run
100 Push Ups
400m Run
50 Burpees
Metcon
AQAP complete:
30 sec Hollow Hold
50 V-Ups
30 sec Hollow Hold
30 sec Hollow Hold
50 V-Ups
30 sec Hollow Hold
All work is divided as desired.
The run is split into 200m intervals. One partner works while the other rests for all movements.