• http://www.furyancf.com/fcf-36
  • 1. Warm-up
  • 4 Steady Rounds:
  • 200m run
  • :20 of Alternating Jumping Lunges
  • 10 Single arm KBS (light)
  • 2. OLY
  • Find your 1RM Clean and Jerk
  • 3. Met-Con
  • AMRAP 6 Minutes:
  • 20 Lateral Bar Jump Overs
  • 5 Front Squats 225/155lbs (from the floor)
  • 4. Accessory
  • For time:
  • 4 Legless Rope Climbs
  • Rest :90
  • 3 Legless Rope Climbs
  • Rest :60
  • 2 Legless Rope Climbs
  • If 9 Legless is out of the question, complete the test with standard Rope Climbs