Lørdag 31. oktober

CFJ Triple X, partner (Time)
3 segments for time:

Segment 1, 4 rds:

500/450/400 m Row
20 Goblet Squats, 24/16 kg

TC: 12 min

Segment 2, 4 rds:

10 T2B
20 Pull-ups
30 sec passive hang

TC: 12 min

Segment 3, 4 rds:

50 DU’s
20 OA alt Devils press, 22.5/15 kg

TC: 12 min

Only 1 athlete work at a time. 1 min break between segments

Result = Combined time for the 3 segments!

Fitness:

Segment 1, 4 rds:

500/450/400 m Row
20 Goblet Squats, 20/12 kg

TC: 12 min

Segment 2, 4 rds:

20 knee lifts
40 Gymnastic kip
30 sec passive hang

TC: 12 min

Segment 3, 4 rds:
100 SU’s
20 OA alt Devils press, 15/10 kg

TC: 12 min

Advanced:

Segment 1, 4 rds:

500/450/400 m Row
20 Goblet Squats, 32/22 kg

TC: 12 min

Segment 2, 4 rds:

10 BMU’s
20 C2B
30 sec passive hang

TC: 12 min

Segment 3, 4 rds:

50 DU’s
20 OA alt Devils press, 30/20 kg

TC: 12 min