CFM: Monday, January 2nd, 2017 (Burpee Day = 35)

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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