CFM: Thursday, February 16th, 2017 (Burpee Day = 80)

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CFM: Thursday, February 16th, 2017 (Burpee Day = 80)

 

Warm-up: 2 Rounds

200M Row

16 Back Rolls

8 Push-ups

 

Pre-Game: 8-Minute AMRAP

3 Front Squats at Ascending Weights

Lunge Across the Room

12 American Kettlebell Swings (16K/12K)

Stroll Back to the Rack (Rhymes)

 

Workout:

800M Run

 

Followed By:

15 – 12 – 9 – 6 – 3

Front Squats (205/125) – From the Rack

Between Rounds – 40 Double Unders

 

Ending with 800M Run

 

CRx: 245/145

 

Endurance: Box Jumps (24/20)

Death by: Every 30 Seconds

Starting with 1, Every 30 Seconds add a Rep until Failure

 

Or

 

80 Burpees

 

Core: 3 Rounds

30 AbMat Sit-ups

60 Hollow Rock Flutter Kicks