CFM: Monday, May 15th, 2017

CFM: Monday, May 15th, 2017


Warm-up: 2 Rounds

1-Minute Jump Rope

16 Walking Lunge Steps

8 Push-ups


Pre-Game: 6-Minute EMOM

Even: 40 Seconds Row/Bike (Faster Each Round)

Odd: 4 Bear Complexes working up to (95/65) in the last Round


Workout: 11-Minute AMRAP

7 Burpee CTB Pull-ups*

7 Squat Cleans (135/85)


Rx: The Pull-up Bar MUST be a few inches above your outstretched arms


Endurance: 2-3 Rounds

Little Loopy or 800M

90 Seconds Rest Between Runs


Core: 4 Rounds

15 Evil Wheels

15 Slow Hollow Rocks