Tel 954.680.7877

CFR Competitor


Main – CFR Competitor

(No Measure)

MB Slams + Speawl to OH Throw x 15

Cone Drill -Ladder Drill – 10 YD Sprint x 6

Power Snatch (To 1 Rep Max)

Snatch (3 x 1 @ 90%)

Power Clean (To 1 Rep Max)

Clean (3 x 1 @ 90%)

Bench Press (30 Reps @ 70%)

Pull-ups (Dead Hang x 30)

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

5 Bar MU

5 Defecit HSPU

10 Ring Mountain Climbers Per Leg
Finisher- 40 Heavy KB Skull Crushers


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