CFM: Monday, March 20th, 2017

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