CFM: Monday, January 23rd, 2017 (Burpee Day = 56)

CFM: Monday, January 23^rd, 2017 (Burpee Day = 56)

Warm-up: 3 Rounds

40 Mountain Climbers

15 Super Light American Kettlebell Swings

Pre-Game: 9-Minute EMOM

A: 150/120M Row

B: 15 Strict Presses (45/35)

C: 12 Jump Suats (45/35)

Workout: 5 Rounds

16 Front Rack Lunges (115/75)

12 Strict Handstand Push-ups

8 Power Snatches (115/75)

Strength: Immediately Following the Workout

30 Squat Cleans as Fast As Possible (Workout Weight)

Core: 4 Rounds

15 Plate Rainbows (15/10)

60 Flutter Kicks