CFM: Thursday, May 11th, 2017

CFM: Thursday, May 11th, 2017


Warm-up: 2 Rounds

1-Minute Jump Rope

30 Second Squat Hold

10 Long Sit-ups


Pre-Game: 7-Minute AMRAP

3 Back Squats (Ascending Weights)

5 Push-ups

8 Step-ups (24/20)


Workout: Partner Workout – 5 Rounds

24 Back Squats (205/125)

30 Handstand Push-ups

36 Box Jumps (24/20)


Between Rounds: 400M Run Together


Work MUST be split equally, but each round may be done in any order desired


Skill: Behind the Neck Jerk

Work up to a comfortable but not Maximal Weight


Core: 4 Rounds

30 Second Hollow Rock Hold

16 Muffin Toppers