CFM: Saturday, April 1st, 2017

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