CFM: Monday, March 13th, 2017

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CFM: Monday, March 13th, 2017

 

Warm-up: 2 Rounds

1-Minute Jump Rope

16 Walking Lunge Steps

8 PVC Pass Throughs

 

Pre-Game: 7-Minute AMRAP (Done in your Workout Gear)

30 Double-Unders

4 Burpees

4 Clusters at Ascending Weights

 

Workout:

10 – 8 – 6 – 4 – 2 – 1

Squat Clean and Jerk

 

Between Rounds:

10 Toes to Bar

20 Wallballs (20/14)

 

Men (135 / 165 / 195 / 215 / 235 / 255)

Women (85/105/115 / 125 / 135 / 145)

 

Endurance: Rowing

IMMEDIATELY AFTER THE WORKOUT (Separate Score)

60/45 Calories

 

Core: 3 Rounds

18 Evil Wheels

36 Perfect Bicycles