CF SPORT
1. warm up 4 rounds of 15 ring rows, 15 push press, 15 hollow rock, 15 superman rock, 15 ohs with a plastic bar
2. in teams of 2 persons, 30 hang power clean, 40 push press, 50 front squats, 60 dead lift, 70 burpees, 80 wall ball, 90 american swings, 100 sit ups (bar 40/20kg) – change every minute.
CF ADVANCE
1.A. e2mom, muscle snatch 7-5-3-2, B. e2mom, snatch balance 5-5-3-2, C. e2mom, hang squat snatch 3-3-2-2
2. 8′ amrap, 30 double unders, 15 wall ball, 12 t2b, 6 push press 50 kg,