Berichten door Dennis Tanamal

CFC Sport Day 2021

Every 4min for 16min 15 toes to bars 12 bar facing burpees 9 squat snatches 45/32.5

Amrap 20 25/20 calories row or assualt bike 15 double dumbbell hang clean & jerks 20/15 2 rope climbs

Every 2:30 min until failure 15 chest to bar pull ups 15 thrusters @ 50/35

For time of: 20-16-12-8-4 Burpee box jump overs 24/20inch 30-25-20-15-10 Dumbbell snatches 40-35-30-25-20 Calories assault bike

Every 3min for 15min 400m sprint 15 strict ring dips

5 Rounds for time of: 15 back squats 100/70 3 rope climbs

5 Rounds for time 15 pull ups 8 deadlifts 100/70 rest 1min

Amrap 15 10 handstand push ups 20 wall balls 20/14lbs

EMOM 14 odd: 12 overhead squats 50/35 even: 12 toes to bar