CFV Archive

2019 March 29

Back Squat 5-5-5-5-5
*go on every 5mins

2019 March 28

The Chief 
For 5 cycles:
AMRAP in 3 mins of:
– 3 Power Cleans, 135/95 lbs
– 6 Push-ups
– 9 Air Squats

Rest 1 min between each cycle.

2019 March 27

With a partner, 8 rounds for time of:
– 15 Wall Balls, 20/14 lbs
– 15/10 Bike/Row Calories
– 15 Wall Balls, 20/14 lbs

Partners alternate complete rounds (4 rounds each).

Once partner 1 finishes 1 round, partner 2 performs the same work. This cycle repeats until each person has performed 4 rounds and the clock stops. 

OR…complete the RX’d Individual Option.

4 rounds, each round for time, of:
– 15 Wall Balls, 20/14 lbs
– 15/10 Bike Calories
– 15 Wall Balls, 20/14 lbs

Rest 4 mins between each round.

If no bike/rower do a 200 m shuttle sprint (2x 100 m).

24 mins or less as a 2 person team
2:15 or less per round solo