CFM: Wednesday, January 18th, 2017 (Burpee Day = 51)

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CFM: Wednesday, January 18th, 2017 (Burpee Day = 51)

 

Warm-up: 2 Rounds

40 Mountain Climbers

25 Jumping Jacks

10 Rig Squats

 

Pre-Game: 9-Minute AMRAP

5 Deadlifts at Ascending Weights

120M Row

 

Workout: Complete Rounds ONLY

500M – 400M – 300M – 200M – 100M Run

100 – 80 – 60 – 40 – 20 Double Unders

10 – 8 – 6 – 4 – 2 Deadlifts (300/200)

 

CRx 5 – 4 – 3 – 2 – 1 Deadlifts (405/255)

 

Strength: Power Cleans – IMMEDIATELY Following the Workout

9-Minutes: Establish a 3-Rep Max

Does NOT Need to be Touch & Go, but NO Rest Between Reps

 

Core: 5 Rounds

12 Evil Wheels

12 Muffin Toppers