CFM: Tuesday, March 21st, 2017

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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)