CFM: Saturday, January 28th, 2016 (Burpee Day = 61)

Posted by & filed under .

CFM: Saturday, January 28th, 2016 (Burpee Day = 61)

 

Warm-up: 2 Rounds

1-Minute Jump Rope

10 Rig Squats

10 Knee Raises

 

Pre-Game: 8-Minute EMOM

Even: 150/120M Row

Odd: 2 Power Cleans + 3 Front Squats

 

Workout: 17-Minute AMRAP

3 Hang Squat Clean & Jerks

5+ Box Jumps (24/20)

 

Max Starting Weight: 50% of your 1-Rep Max

Max Increment: 10% of your 1-Rep Max

 

Box Jumps Increment Up by 5 Each Round: 5, 10, 15, 20, 25…

 

Score is Max Weight RELATIVE to your 1-Rep Max

 

Gymnastics: IMMEIATLEY After the Workout (Choose 1)

  1. 15 Muscle-ups (Each done as a Single)
  2. 20 Burpee CTB Pull-ups
  3. 25 Burpee Pull-ups

 

Core: 3 Rounds

20 Leg Overs

20 Hollow Rocks