CFM: Friday, February 3rd, 2017 (Burpee Day = 67)

CFM: Friday, February 3^rd, 2017 (Burpee Day = 67)

Warm-up: 500M Row

Then roll around and moan on the floor about being so sore

Pre-Game: 6-Minute EMOM

10 Jump Squats + 20 Double Unders

Workout: 24 – 20 – 16 – 12 – 8 – 4

Russian Kettlebell Swings (24K/16K)

Thrusters (75/55)

Wallballs (20/14)

Between Rounds:

16 Plate Rainbows (15/10)

Cardio Option: 4 Rounds

500M Run

17 GHD Sit-ups

15/12 Calories on the Assault Bike

13 GHD Sit-ups

Strength: Power Snatches

IMMEDIATELY Following the Workout

50 Power Snatches for Time – Workout Weight

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions