CCX MONDAY 28-11-22

Warm up: (10 Minutes)

-2 Mins CV (20 Secs Easy/10 Secs Hard)

-3 Min Amrap:

• 5 Paused Front Squats + 3 Tall Cleans + 5 Burpees

-2 Mins CV (20 Secs Easy/10 Secs Hard)

– 3 Min Amrap: 

• 8 Banded Rows + 6 Push Ups + 20 Secs Plank 

Strength – Front Squat: (12 Minutes)

Every 3:00 Mins x 4 sets:

• 5 Reps @85%
• into…
• 8 Pike Leg Lifts +10 Sit Ups

Work-Out: (20 Minutes)

3 Mins ON | 1 Min OFF x 5 sets

• 18/14 Cal Row
• 10 Single Arm DB Devils Press (1 x 22.5kg/15kg)
• Max Wall Balls in Remaining Time

SCORE: Total Wall Ball Reps