CFM: Saturday, April 1st, 2017

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CFM: Saturday, April 1st, 2017

 

Warm-up: 2 Rounds

30 Walking Lunge Steps

20 Jumping jacks

10 Push-ups

 

Pre-Game: 8-Minute Cap

Warm-up your Squat Clean & Jerk

Between Efforts: 40 Second Row/Bike

 

Workout: 10 X 2-Minute Rounds

1 Squat Clean & Jerk (Rx 185/115 or CRx 225/135)

30 Double-Unders

Max Burpee Chest to Bar Pull-ups

 

Score is Total CTB Pull-ups

 

Strength: Max Squat Clean & Jerk

If it felt good during the workout, keep going

When the Jerk dies, see what’s left in the clean

 

Core: 3 Rounds

20 Weighted Sit-ups

80 Flutter Kicks