Saturday 16th December

Saturday
1) 'Helen' meets 'Grace'
3 rounds for time
Run 400m
21 x Kettlebell swings 24/16kg
12 x Pull ups
10 x Power clean + jerk 61/43kg

2) 7 minutes max rep burpees to target

CFK Compsquad
1) 0-20 minutes
King Kong AMRAP..
1 x Deadlift @ 90%
2 x Ring muscle ups
3 x Cleans 113/75kg
4 x Handstand push ups

Rest 5 minutes

2) 25-35 minutes
Run 1.6km

3) 35-45 minutes
10 x Legless rope climbs

4) 45 minutes
For time
50 x Calorie Airbike
40 x Bar facing Burpees
30 x Calorie Ski

Simon Lee