2025-02-28 CF Open 25.1

WARM
200m run
2x
{
1 min row
10 banded good mornings
10 banded oh press
5/side DBPress 20#/25#
2 inchworm
10 walking lunge
}

3x
{
3/side DBHangClean+PushJerk
2 burpee bar jump
}

MAIN

A. CF Open 25.1. 15 min AMRAP. Rep scheme below, adding 3 burpees, 3 HCJ, each round
{
3 (6, 9, 12...) Burpee over DB
3 DB HangClean + Pushpress (get it overhead) 35# (Rx for the 55+ group)
2x15' walking lunge
}
3, 6, 9, 12, 15, 18, 21's (7 rounds) + 8 burpees
= 190 reps