Saturday 13th January

For time: (30 min cap )
Run 800m
then, 21-15-9 reps:
Deadlifts 80/50kg
Pull ups
Run 800m
then, 21-15-9 reps:
Front squats 60/35kg
Toes to bar
Run 800m
50 x Bar-facing burpees

CFK Compsquad
1 ) 2013 Regional Event 6
3 rounds for time:
7 x Deadlifts 156/102kg
7 x Ring muscle ups
then, 3 rounds:
21 x Wall ball shots 20/14lbs
21 x Toes to bar
30m Farmers Carry 40/30kg DB
28 x Burpee Box jump overs 24/20inch
30m Farmers Carry 40/30kg DB
3 x Ring muscle ups

2 ) In weight vest
3 rounds

Run 400m
rest 1 min
rest 200m
rest 1 min


Simon Lee