CFM: Saturday, March 11th, 2017

CFM: Saturday, March 11^th, 2017

Warm-up: Contemplate your Existence

Pre-Game: 2 4-Minute Ladders (EMOM)

4 Burpees + 1 Squat Snatches (65/45)

4 Burpees + 3 Squat Snatches (65/45)

4 Burpees + 5 Squat Snatches (65/45)

4 Burpees + 7 Squat Snatches (65/45)

Rest 1-Minute

7 American Kettlebell Swings (16K/12K) + 1 Squat Snatches (75/55)

7 American Kettlebell Swings (16K/12K) + 3 Squat Snatches (75/55)

7 American Kettlebell Swings (16K/12K) + 5 Squat Snatches (75/55)

7 American Kettlebell Swings (16K/12K) + 7 Squat Snatches (75/55)

Workout: Non-Open Athletes this is a 12-Minute AMRAP

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches, 95 lb.

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches, 135 lb.

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches, 185 lb.

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches, 225 lb.

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches, 245 lb.

*If all reps are completed, time cap extends by 4 minutes.

Endurance: 2 Rounds

3-Minute AMRAP / 3-Minute Rest

7/5 Rower Calories

5 Burpees Over the Rower

Core: 2 Rounds

25 Rocky Style Sit-ups

60 Second Plank