CFM: Tuesday, February 7th, 2017 (Burpee Day = 71)

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CFM: Tuesday, February 7th, 2017 (Burpee Day = 71)

 

Warm-up: 2 Rounds

200M Row

12 Back Rolls

Last Back Roll into a 30-Second Squat Hold

 

Pre-Game: 6-Minute AMRAP

5 Overhead Squats (75/55)

10 Deadlifts (75/55)

30 Double-Unders

 

Workout: Until You Quit EMOM

Minutes 0 – 4: 4 Power Snatches (95/65) + 8 Box Jumps (24/20)

Minutes 5 – 9: 5 Power Snatches (95/65) + 10 Box Jumps (24/20)

Minutes 10 – 14: 6 Power Snatches (95/65) + 12 Box Jumps (24/20)

Minutes 15 – 19: 7 Power Snatches (95/65) + 14 Box Jumps (24/20)

Minutes 20 – 24: 8 Power Snatches (95/65) + 16 Box Jumps (24/20)

 

Minimum Workout Time is 15:00

If you fail to complete a Round, Drop the Reps to the Previous Level and Continue

 

Gymnastics: 50 Toes to Bar

Every Time you come off the Bar: 10 Wallballs (14/10)

 

Core: 4 Rounds

20 Hollow Rocks

30 Russian Twists