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Saturday, June 28 2025

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30min AMRAP:

10 Shoulder to Overhead 135/95lbs RX+155/105 MRX95/65

20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′

30 Calorie Row/Bike or 600m Run

20 Wallball Sit-ups

10 Front Squats

6min Isometric EMOM Challenge

Min 1 = Handstand Hold

Min 2 = Iron Chair Hold on Wall 25/15lb plate

Min 3 = Bar Hang

Min 4 = High Plank Hold

Min 5 = Hollow Hold

Min 6 = Low Plank Hold

*must go straight from hold to next in order*

CFHSV RUNNING & ENDURANCE WOD:

2 Rounds of:

200m run

20 air squats

400m run

20 burpees

800m run

20 plate ground to overhead

200m OH plate carry

100m sprint, 100m recovery walk

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