CFM: Monday, January 2nd, 2017 (Burpee Day = 35)
CFM: Monday, January 2nd, 2017 (Burpee Day = 35)
Warm-up: 2 Rounds
200M Row
30 Second Plank
Get Ready to Squat
Strength: 8-Minute EMOM
2 X 15 Second Squat Hold (135/85) – From the Rack
Workout: 4 Rounds
300M Run or 350/320M Row
12 Deadlifts (255/155)
8 Power Snatches (135/85)
Gymnastics: Bar Work
Minutes 1 – 3: 14 Pull-ups
Minute 4 – 6: 8 CTB Pull-ups
Minute 7 – 9: 3 Bar Muscle-ups
Core: 4 Rounds
16 Evil Wheels
16 Muffin Toppers
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