1/23/2026
Functional Fitness
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The metcon’s a bit of a “sprint” piece. Try and hit each movement unbroken and see how long you can hold your pacing.
A/B mandatory. Pick 2 out of C/D/E.
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A. Oly
Clean 2@60%, 2@70%, 2@80%, 2x2@85%, 3x2@90%
B. Accessory
KB gorilla row 3x10 ea arm
BB Z-press 3x8
Landmine cauldron 3x10 ea direction
C. Conditioning
15 rounds
:15 max effort AAB
1:15 recovery AAB
D. Metcon
5 RFT
7 squat clean (185/125)
7 burpee pullups
7 shoulder to overhead (185/125)
7 burpee box jump over (24/20)
E. Gymnastics
For quality
50 strict HSPU
Every break, 15 GHDSU
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#cronusfit #rltw #besomebody #earnit #paytheman
