CFM: Saturday, April 22nd, 2017
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)
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