CFM: Saturday, February 11th, 2017 (Burpee Day = 75)

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CFM: Saturday, February 11th, 2017 (Burpee Day = 75)

 

Warm-up: 2 Rounds

40 Mountain Climbers

20 Jumping Jacks

10 Back Rolls

 

Pre-Game: 8-Minute EMOM

Even: 10 Weighted Knee Raises (15/10 Dumbbell)

Odd: 3 Power Snatches + 5 Overhead Squats – You pick the weight(s)

 

Workout: 20 – 16 – 12 – 8 – 4

Squat Snatches

 

Between Rounds: 50 Double-Unders

 

Men: 75 / 95 / 115 / 135 / 155

Women: 55 / 65 / 75 / 85 / 95

 

Gymnastics: Immediately After the Workout

20 Chest to Bar Pull-ups

Rest 2 Minutes

40 Pull-ups

 

Core: 3 Rounds

20 Rocky Style Sit-ups

1-Minute Elbow Plank