CFM: Wednesday, October 11th, 2017

CFM: Wednesday, October 11th, 2017

 

Warm-up: 2 Rounds

40 Mountain Climbers

20 Jumping Jacks

10 Back Rolls


Strength: Deadlift

10 Singles

75% of 1-Rep Max

 

Workout: 4 Rounds – 45 Seconds Work / 15 Seconds Transition  (Max Reps)

Bench Press (115/75)

Wallballs (20/14)

Kettlebell Squat Cleans (24K/16K)

Row Calories

Rest

 

Endurance: 6 Rounds

250M Run (to the 500M turnaround)

Rest as Needed

 

Core: 4 Rounds

15 Plate Rainbows

30 Russian Twists