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

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