CFM: Tuesday, January 24th, 2017 (Burpee Day = 57)

CFM: Tuesday, January 24^th, 2017 (Burpee Day = 57)

Warm-up: 2 Rounds

200M Row

16 Walkng Lunge Steps

10 Back Rolls

Pre-Game: 8-Minute EMOM

Even: Max Unbroken Set of Double-Unders (Capped at 30 Seconds)

Odd: 5 Power Clean & Jerks at Ascending Weights

Workout: 12-Minute Ladder (1, 2, 3, 4, 5…..)

Power Cleans (155/95)

Box Jumps (33/27)

Gymnastics: Immediately Following the Workout

60 Pull-ups

Done as an EMOM

Largest Sets Possible that can be Maintained

Core: 5 Rounds

15 Leg Overs

30 Seconds of Slow Flutter Kicks