monday, June 1, 2026

Week 6-1-26

6/1/2026

CFR “Ball Till You Fall”

For time

50 Wall ball 30#/20#

50 box-jump on and over 24″/20″

50/40 cal row or Echo Bike 40/30 cals 

50 burpees 

50/40 cal row or Echo Bike 40/30 cals 

50 box-jump on and over 

50 Wall ball

*22 minute time cap

Essentials 

16 minute AMRAP

Run 200m/row 200m or bike 10/8 cals

18 alternating DB snatches 

Run 200m/ row 200m or bike 10/8 cals

8 box step-ups 24″/20″

Run 200m/ row 200m or bike 10/8 cals

3 plate over head shuttles 25’

+

B. 3 sets 

12 DB hammer curls

12 dips off box

Rest 60 seconds b/t sets