CFM: Tuesday, January 3rd, 2017 (Burpee Day = 36)

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CFM: Tuesday, January 3rd, 2017 (Burpee Day = 36)

 

Warm-up: 2 Rounds

1-Minute Jump Rope

15 Back Rolls

10 Walking Lunge Steps

 

Pre-Game: 8-Minute EMOM

Even: 12/9-Calorie Row

Odd: 12 Jump Squats with the Wallball (20/14)

 

Workout: 3 Rounds

30 Wallballs (30/20)

20 Toes to Bar

10 Clean & Jerks (165/105)

 

Gymnastics: Bar Work

3 @ 60%           2 @ 75%           1 @ 87.5%               1 @ 95%

2 @ 65%         1 @ 80%         1 @ 90.0%              1 @ 97.5%

2 @ 70%           1 @ 85%           1 @ 92.5%

 

Attempt a Jerk at Every Rep Through 90%

 

Core: 3 Rounds

20 Long Sit-ups

40 Bicycles