CFM: Sunday, January 15th, 2017 (Burpee Day = 48)

CFM: Sunday, January 15^th, 2017 (Burpee Day = 48)

Warm-up: 2 Rounds

40 Mountain Climbers

25 Jumpng Jacks

10 Rig Squats

Pre-Game: 8-Minute AMRAP

800M Run

Followed by an AMRAP in the remaning time:

60 Walking Lunge Steps

30 Russian Kettlebell Swings

15 Deck Squats

Workout: 3 Rounds

21 Hang Power Cleans (95/65)

18 Hand Release Push-ups

15 Thrusters (95/65)

12 Burpees

9 Clusters (95/65)

6 Bar Over Burpees

300M Run (Palate Cleanser)

Strength: 5 Rounds of Arms

7 Heavy BARBELL Curls + 7 Strict Chin-ups

Rest as Needed

Core: 2 Rounds

200 Flutter Kicks

60 Second Plank