CFM: Monday, May 1st, 2017

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CFM: Monday, May 1st, 2017

 

Warm-up: 2 Rounds

200M Row

30 Second Overhead Squat Hold w/ PVC Pipe

6 Push-ups

 

Pre-Game: 6-Minute EMOM

Minutes 0-2: 5 Squat Snatches (45/35) + 10 Switches (45/35)

Minutes 3-5: 3 Power Snatches + 3 Overhead Squats (75/55) + 6 Lunges w/ Bar

 

Workout: 7 Rounds (18-Minute Cap)

4 Bar Muscle-ups è (Sub 8 CTB Pull-ups)

6 Bar Facing Burpees è (No Sub…. geez)

8 Squat Snatches (95/65) è(Sub Power Snatches or Squat Cleans)

 

Strength: Tabata S2OH

With Workout Weight

Lowest Round is your Score

 

Core: 4 Rounds

14 Evil Wheels

16 Kick the Ceilings