CFM: Saturday, May 13th, 2017

CFM: Saturday, May 13th, 2017

 

Warm-up: 2 Rounds

200MRow/Bike

10 Rig Squats

10 PVC Pass Throughs

 

Pre-Game: 6-Minute AMRAP

3 Squat Snatches (Ascending Weights)

3 Strict Pull-ups

9 Light Wallballs

 

Workout: 16-Minute AMRAP (For Max Weight)

30 Double-Unders

10 Hand Release Push-ups

3 Overhead Squats

 

Max Start: 115/75

Max Increment: 30

 

Skill: Bar Work

Bar Muscle-ups

And/Or

Bar Pull Overs

 

Core: 3 Rounds

20 Rocky Style Sit-ups

80 Flutter Kicks