11-01-2021 CC@HOME
WARM UP 5:00 MIN AMRAP
30 JACKS
20 DISLOCATES
10 STRIPPER SQUATS
5 UP DOWNS
“ANNE”
21 POWER CLEANS – DOUBLE OR SINGLE ARM DEPENDING ON WEIGHT AND EQUIPMENT
10 PULL-UPS/ HIGH PULLS
48 FAKE WALL BALLS- 2 SECOND PAUSE AT FULL EXTENSION AT THE TOP
1:00 PLANK
21 POWER CLEANS – DOUBLE OR SINGLE ARM DEPENDING ON WEIGHT AND EQUIPMENT
10 PULL-UPS/ HIGH PULLS
48 BURPEES
1:00 PLANK
21 POWER CLEANS-DOUBLE OR SINGLE ARM DEPENDING ON WEIGHT AND EQUIPMENT
10 PULL-UPS/ HIGH PULLS
48 CAL BIKE – SUB FOR 50 JACKS+40 SPOTTY DOGS + 30 JACKS +20 UP DOWNS + 10 JACKS
1:00 PLANK
CCHIIT
3:00 Work / 1:00 Rest x 6 Rounds
Work =
4 Cleans
6 Jump Squats
8 Alt Lunges
10 Head Touch Push-ups
*Start each Round Where the last finished