CFM: Friday, September 22nd, 2017

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CFM: Friday, September 22nd, 2017

 

Warm-up: 500M Row

Then 2 Rounds of Pictionary with a Friend


Pre-Game: 2 Rounds

20 Walking Lunge Steps

30 Second Plank

20 Walking Lunge Steps

30 Second Squat Hold

 

Workout: 10 Rounds

2-Minutes to Complete:

8 Bar Over Burpees

8 Hang Power Snatches (75/55)

8 Thrusters (75/55)

 

1-Minute Between Rounds: 20 AbMat Sit-ups

 

CRx: 95/65

 

If you fail to complete the work drop by 1-Rep

Fail to Complete the AbMat Sit-ups drop by 5

 

Score is the Number of Reps per Movement in the final Round

Max Score is 8/25 (Reps/AMSU)

 

Cardio: 5 Rounds

600M Run (Big Bush after the end of the Side Walk)

17 GHD Sit-ups

30 Double-Unders

10 GHD Sit-ups

 

Strength: Bench Press

6 Sets of 6

Increasing Weight Each Round

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions