CFM: Saturday, January 14th, 2017 (Burpee Day = 47)

CFM: Saturday, January 14^th, 2017 (Burpee Day = 47)

Warm-up: 2 Rounds

200M Row

30 Second Squat Hold

20 Second Handstand Hold

Pre-Game: 8-Minute EMOM

Even: 45 Double Unders

Odd: 4 Bar Over Burpees + 4 Overhead Squats (45/35 – 75/55)

Workout:

50 Squat Snatches (75/55)

30 Box Jumps (30/24)

10 Deficit Handstand Push-ups (6”/4”)

30 Box Jumps (30/24)

50 Squat Snatches (75/55)

Scaling: Rx is Rx, but here are your options

50 Squat Snatches = 50 Power Snatches + 50 Jump Squats

30 Box Jumps (30/24) = 50 Step-ups (24/20)

10 Deficit HSPU = 20 Regular HSPU = 40 Hand Release Push-ups

Strength: Push Press – From the Rack

3-Rep Heavy

Core: 3 Rounds

32 AbMat Sit-ups

16 Muffin Toppers