APA @ CFM 06FEB16

Warmup

8min AMRAP

8 Turkish get up

8 2 sec pause hang clean + thruster

 8 Reverse lunge

Mobility

Modified China Warm Up

Fitness Wars

Pick a partner of comparable or competitive fitness and strength.  You will compete head to head through the following 7 tests.  High score wins.

 

Max weight clean + thruster

Max dumb bells pinch (best 2 out of 3)

Max unbroken double unders (best 2 out of 3)

Single bear complex for heaviest total weight

2k row

400m sprint (2 out of 3)

Leaning rest hold (+45/25 pds) (2 out of 3)

This worked really well in the class environment with multiple participants registering PR’s in lifts as well as endurance based evolutions.