CFM: Thursday, June 1st, 2017

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CFM: Thursday, June 1st, 2017

 

Warm-up: 2 Rounds

200M Row

20 Step Ups (24/20)*

5 Burpees

 

* Come early & claim a space & a box. Boxes can’t be moved once the coach starts the explanation, you’ll have to wait until after the pre-game

 

Pre-Game: 5-Minute EMOM

20 Switches + 30 Double Unders

 

Workout:

800M Run (700M + 100M for the End)

60 Box Jumps (24/20)

60 Dumbbell Snatches (50/35)*

 

500M Run

40 Box Jumps (24/20)

40 Dumbbell Snatches (50/35)

 

300M Run

20 Box Jumps (24/20)

20 Dumbbell Snatches (50/35)

 

CRx: 24K/16K Kettlebell **

 

* DB Snatches come from the floor & MUST Alternate Arms

** KB Snatches MAY come from the Hang & MUST be split evenly

 

Skill/Strength: Single Arm Barbell Snatches

Not heavy, just for practice

 

Core: 3 Rounds

20 Plate Rainbows

20 Muffin Toppers