CFM: Thursday, January 12th, 2017 (Burpee Day = 45)

CFM: Thursday, January 12^th, 2017 (Burpee Day = 45)

Warm-up: 2 Rounds

200M Row

12 Back Rolls

8 Squats

Endurance: 240 Double-Unders

30 Second Squat Hold / 30 Second Work

Workout: 15 – 12 – 9 – 6 – 3

Squat Cleans

400m Run Between Rounds

Weights: Badasses Jerk the Last Rep

Men’s (95 / 135 / 185 / 205 / 225)

Women’s (65 / 85 / 115 / 125 / 135)

Strength: Bench Press

7 sets of 4

70% of 1-Rep Max

Core: 3 Rounds

30 AbMat Sit-ups

30 Hollow Rocks