CFEC’s cyclists Dean, Rob, Coach James and Paul using their fitness at a Gravel bike ride at one of Temecula’s wineries.

 

Level One

AMRAP in 15 minutes
20 Cal Row
12 DB Front Squat 35/25#
10 Burpee over Rower

+

3x400m sprint
-Rest :90 b/t
4x200m sprint
-Rest :30 b/t
Post rep total and time minus 6 minutes.

 

Level Two

Squat Clean+Front Squat

80% of Clean
8 sets of 4 reps
2x 1+3 ( 1 clean+3 Front Squat)
2x 2+2 ( 2 Clean+2 Front Squat)
2x 3+1 (3 Clean+ 1 Front Squat)
2x 4+0 ( 4 Cleans+ 0 Front Squat)

+

10 Rounds
3/2 Muscle Ups
10 Box Jumps  24″/20″
Time Cap: 18 minutes
Post load and time or rounds completed.

 

CFOS

2 Rounds
800m run
40 Wall Ball 20/10#
30 Burpees
20 Pull-ups
10 Hang Power Clean 95/65
Post time.