CFM: Thursday, March 30th, 2017

CFM: Thursday, March 30th, 2017

 

Warm-up: 2 Rounds

200M Row

16 Walking Lunge Steps

8 Hanging Knee Raises

 

Pre-Game: 7-Minute AMRAP

3 Muscle Snatches (Ascending Weights)

6 Atomic Sit-ups

12 Switches

 

Workout: 3 – 6 – 9 – 12 – 15 – 18 (12-Minute Cap)

Toes to Bar

Box Jumps (30/24)

Power Snatches (105/70)

 

Endurance: The Pool

Immediately After the Workout

Clean up when you return

 

Core: 4 Rounds

15 Touch the Ceiling

15 Kick the Ceiling