CF SPORT
1. e2mom 10′, 5 hang power clean & jerk
2. emom 6′, 1′ amrap kettlebell push press left hand, 2′ amrap kettlebell push press right hand……… no rest between, the one hand rests while the other works.
3. in teams of two for time, 100 swings 100 burpees 100 wall ball 100 t2b, change every minute
CF ADVANCE
1. e2mom 10′, 5 hang power clean and jerk.
2. emom 6′, 2 front squats + 2 thrusters + 1 front squat + 1 thruster
3. for time 2 rounds of 10 wall climb 20 burpees pull up 30 ohs 30/15kg time cap 10′
