CFM: Wednesday, March 22nd, 2017

CFM: Wednesday, March 22nd, 2017


Warm-up: 500M Row

Then Get Ready to Squat


Pre-Game: 8-Minute Cap

Warm up your Squat

Between Weights:

10 Step Ups

10 Double-Unders


Workout: Starts as a Partner then goes Solo

60 Back Squats (245/145) – Done as Partners*


Followed by 5 Rounds (Solo)

40 Double-Unders

20 Box Jumps (24/20)


Ending with:

800M Run (or Row)


The Squats should be Split Evenly and MUST be Completed before either Partner begins the next portion


Extra Fun: Turkish Get-ups

Try Some Fun Stuff – Heavier is Pretty Cool Too


Core: 6 Rounds

30 Second Hollow Rock Hold

30 Second Plank