CFM: Saturday, April 22nd, 2017

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CFM: Saturday, April 22nd, 2017

 

Warm-up: 2 Rounds

200M Row

16 Walking Lunge Steps

10 Bench Dips

 

Pre-Game: 9-Minute EMOM

Minutes 0 – 2: 5 Burpees + 5 Clean & Jerks (95/65)

Minutes 3 – 5: 4 Burpees + 4 Clean & Jerks (135/85)

Minutes 6 – 8: 5 Burpees + 3 Clean & Jerks (165/105)

 

Workout:

12 – 9 – 6 – 3

Power Clean & Jerks (185/115)

 

BEFORE Each Round: 400M Run

 

Strength: Dips

Ring & Matador

Cool Kids do them from a Muscle-up

 

Core: 3 Rounds

25 Leg Overs

50 Second Weighted Elbow Plank (25/15)