CFM: Monday, February 13th, 2017 (Burpee Day = 77)

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CFM: Monday, February 13th, 2017 (Burpee Day = 77)

 

Warm-up: 2 Rounds

1-Minute Jump Rope

20 Second Handstand Hold

5 Sloppy Push-ups

 

Pre-Game: 8-Minute Cap

Warm up your Squat Clean & Jerk

30 Seconds on the Rower or Bike for Each Weight Change

 

Workout: 16-Minute AMRAP

1 Heavy Squat Clean & Jerk (You pick the weight)

 

3 Handstand Push-ups (6 Hand Release Push-ups)

5 Toes to Bar

7 Air Squats

 

Score is MADE Jerks X Weight

Missed Jerk CANNOT be retried, must finish the Round

 

Gymnastics: Muscle-ups

10 Bar Muscle Up

Followed by:

10 Ring Muscle Ups

 

Strength: Axle Clean & Jerks

1-Rep Max

 

Core: 4 Rounds

15 Plate Rainbows

30 Russian Twists