CF60

1000m Row
Immediately into…
3 ROUNDS
10 Single DB Burpees
(50/35)|(35/25)*
20 SA OH DB Lunge**
40 Double Unders

CF45

STRENGTH/ SKILL
7 MINUTES TO BUILD TO…
5-Rep DBL KB Thruster

WORKOUT
FOR TIME*
75 DBL KB Thrusters
(Athlete Choice)
*Top of each minute, not
including 3-2-1 go, complete
3 Up-Downs.
-15:00 Hard Cap

CF30

FOR TIME
100m Run
-Rest 1:00-
200m Run
-Rest 1:00-
400m Run
-Rest 1:00-
600m Run
-Rest 1:00-
400m Run
-Rest 1:00-
200m Run
-Rest 1:00-
100m Run
-18:00 Hard Cap