CF Total
1 Rm squat
1 RM press (strict press from rack)
1 RM deadlift
Additional open Prep:
4 min AMRAP
1 rope climb + 15 KBS 2/1.5/1.5/1
Strength Program:
Back Squat 6X4 at 80%
Bench Press 6X4 at 80%
DL 5X4 at 80%
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back