CFM: Monday, March 20th, 2017

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CFM: Monday, March 20th, 2017

 

Warm-up: 500M Row

Then Wander Aimlessly Until We Start

 

Pre-Game: 6-Minute AMRAP

3 Cleans at Ascending Weights

7 Atomic Sit-ups

 

Workout: 16-Minute AMRAP

200M Run

7 Toes to Bar

3 Hang Cleans (Squat or Power)

 

Men (135 / 155 / 185 and then you decide)

Women (85 / 95 / 115 and then you decide)

 

Hang Cleans MUST be UNBROKEN or the Set Doesn’t Count

If you drop you MUST do the Run & T2B before picking up the Bar

 

Strength: Minutes 16:00-21:00 (Includes Weight Change from the Workout)

Max Thrusters (95/65)

21 Double-Unders Every Drop

 

Core: 4 Rounds

15 Evil Wheels

30 Perfect Bicycles