CF SPORT
1. A. back squat 5-5-3-3 B. dead lift 10-10-8-5
2. in front of the clock for 12′, 45 sec work, 15 sec rest, swings, superman hold, box jumps, L-sit.
CF ADVANCE
1. A. front squat 3-3-3 B. hang squat clean 2-2-2-2
2. for time 5 rounds of 1 legless rope climb, 7 box jumps 70cm, 14 t2b, 8′ time cap.
3. upper body strength bend row, bench press, 4×8, W – Y – T, 4×12-15
