CFM: Tuesday, March 21st, 2017
CFM: Tuesday, March 21st, 2017
Warm-up: 2 Rounds
1-Minute Jump Rope
30 Second Squat Hold
10 PVC Pass Throughs
Pre-Game: 8-Minute EMOM
Even: 5 Squat Snatches (Ascending Weights)
Odd: 24 Switches
Workout:
15 – 12 – 9 – 6 – 3
Squat Snatches (115/75)*
5 – 4 – 3 – 2 – 1
Muscle-ups (Preferably Ring, but Bar is Tolerable)**
Between Rounds:
400M Run
*Squat Snatches = Jump Squats + Power Snatches
**Muscle-ups = 3X Pull-ups (Same Reps as Snatches)
Endurance: 800 – 400
Row Then Run
Or
Run Then Row
Core: 5 Rounds
16 Hollow Rocks
16 Muffin Toppers (8 Each Side)
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