Friday 26th January

‪(Australia day 930am class only)‬

‪Class/ CFK Compsquad‬
‪1 ) 5 rounds for time: ( 20 min cap)‬
‪15 x Bar-facing burpees‬
‪12 x Deadlifts‬
‪9 x hang power cleans‬
‪6 x Push jerk‬
‪Rx'd: 70/47.5kg Barbell‬

‪2) Running intervals‬
‪Choose between‬
‪4 x 400m run every 3 minutes‬
‪Or‬
‪3 x 400m run every 4 minutes‬

‪CFK Compsquad extra‬
‪3 rounds for time‬
‪21 x GHD sit ups‬
‪15 x Chest to bar pull ups‬
‪9m Overhead walking lunge 80/55kg barbell‬

Simon Lee