CFM: Saturday, April 15th, 2017

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CFM: Saturday, April 15th, 2017

 

Warm-up: 2 Rounds

200M Row

16 Back Rolls

8 Squats

 

Pre-Game: 8-Minute AMRAP

3 Thrusters (Ascending Weights)

5 Toes to Bar

7 Wallballs (?)

30 Second Cardio (?)

 

Workout: 18 – 15 – 12 – 9 – 6 – 3

Chest to Bar Pull-ups

Clusters (115/75)

 

Between Rounds:

300M Run

 

CRx: 6 – 5 – 4 – 3 – 2 – 1

Bar Muscle-ups

Clusters (185/115)

 

Between Rounds:

300M Run

 

Skill: Strict Pull-ups

Work on Variations: L-Hang, Muscle-up and Bar Pull Overs

 

Core: 3 Rounds

25 Rocky Style Sit-ups

40 Perfect Bicycles