CFM: Wednesday, February 8th, 2017 (Burpee Day = 72)

CFM: Wednesday, February 8^th, 2017 (Burpee Day = 72)

Warm-up: 2 Rounds

1-Minute Jump Rope

16 Walking Lunge Steps

8 Toe Touches

Pre-Game: 8-Minute EMOM

Even: Row 12/9 Calories

Odd: 9 Thrusters (Ideally 95/65)

Workout:

100 – 200 – 300 – 400 – 500

Runs

10 – 8 – 6 – 4 – 2

Clusters

Men (115 / 135 / 155 / 185 / 205)

Women (75 / 85 / 95 / 115 / 125)

Strength: Deadlifts

30 Reps (255 / 155) – Just Toss 25’s/15’s on your workout bar

Max Set is 5

5 Bar Facing Burpees Between Sets

Core: 3 Rounds

20 Evil Wheels

30 Leg Overs