CFM: Wednesday, January 11th, 2017 (Burpee Day = 44)

CFM: Wednesday, January 11^th, 2017 (Burpee Day = 44)

Warm-up: 2 Rounds

40 Mountain Climbers

25 Jumping Jacks

10 Rig Squats

Pre-Game: 8-Minute AMRAP

150M Row

15 Jump Squats

5 Deadlifts at Ascending weights

Keep wrming up your deadlift

Workout: 16-Minute AMRAP

10 Deadlifts (225/135)                                       CRx (315/185)

20 Pull-ups                                                          CRx L-Pull ups (Any Grip)

30 1-Armed DB Push Presses (25/15)            CRx (35/25)

Strength: Squat Snatch (or Power Snatch)

1-Rep Max

Core: 5 Rounds

12 Evil Wheels

12 Muffin Toppers