CFAK COMBOS MIXER

PAIRS WORKOUT 1

EMOM 10

  • 5 Hang Power Snatch 50/35KG   Sc : Hang Power Clean 30/25KG
  • 10 ALT Front Rack Lunges
  • Max Reps Lateral Bar Burpees in time remaining [inside each minute]

Score is total Burpees completed in 10min.

 

WO1 :

Minute 1 – I work, you rest

Minute 2 – you work, I rest

Minute 3 – I work, you rest

Minute 4 – you work, I rest

Minute 5 – I work, you rest

Minute 6 – you work, I rest

Minute 7 – I work, you rest

Minute 8 – you work, I rest

Minute 9 – I work, you rest

Minute 10 – you work, I rest

PAIRS WORKOUT 2

“ROPE CLIMB TAIL PIPE”

AMRAP 8

  • Partner A : DBLE KB Front Rack 24/16KG  20/12KG
  • Partner B : 3 Rope Climbs + 10 Box Jumps 24/20”
  • Partner B Sc : 6 Jumping CTB Pull-ups + 10 Box Jumps 24/20” * Step-ups Permitted

You may start rope climbing/pull-ups when your partner has established the rack position. If your partner un-racks the KBs at any time, you must wait for the static hold to be reestablished, before ascending the rope again.

Score is Total Reps completed as a Pair.

PAIRS WORKOUT 3

“TAG ME IN”

SHARED CHIPPER FOR TIME

  • 30 HSPU  HR Push-ups
  • 60 Wall Balls 9/6KG  6/3KG
  • 90 Cal Row

Time Cap 12min

One partner working at a time. Each exercise must be completed before moving onto the next. The working partner will run to the home base to tag the non-working partner in. There is a 12min time cap on this workout.

Score will be the time to complete, or number of reps completed at the time cap.

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