2/23/2026

Functional Fitness

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Don’t underestimate the row conditioning piece. The burpees drastically cut into your rowing time.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Zercher squat 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

RFESS 3x10
BB RDL 3x12
Paloff press 3x20

C. Conditioning

5k row
E2MOM, including 0:00
6 lateral burpee over rower

D. Metcon

15 AMRAP
21/18 cal AB
15 squat clean (95/65)
9 bar facing burpees

E. IntervalF

or time:
30 wall walks
EMOM including 0:00: 30 DU

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#cronusfit #rltw #besomebody #earnit #paytheman