CFM: Saturday, March 11th, 2017
CFM: Saturday, March 11th, 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
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