150105 Monday

The Relaunch of CFP's Boot Camp!
The Relaunch of CFP’s Boot Camp!

KettleBell Function

A.) 8 min. EMOM

odd РBack Squat x10 

even – strict Pull up’s – 3/5

B.) 15 min AMRAP

5 pull up/Ring Row

9 1-arm OHS with KB/DB

13 Box Step Overs (24″/20″)

RX

A.) 8 min. EMOM

odd – Back Squat x10 @65%

even – strict Pull up’s – 3/5

B.) 15 min AMRAP

5 C2B

9 OHS (95/65)

13 Box Jump Overs (24″/20″)

Compete

A.) 8 min. EMOM

odd – Back Squat x10 @65%

even – strict C2B – 3/5

B.) 15 min AMRAP

5 Muscle Ups

9 OHS (150/100)

13 Box Jump Overs (30″/24″)

-Results to comments!

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3 Responses
  1. Mark Michalski

    A. Squats at 185#, did strict pull ups

    B. 5 +15 @ 95# for OHS, strict pull ups the first 2 rounds, blue band after that (I reported my rounds wrong on the board as 4 +15)