CFM: Monday, June 12th, 2017

CFM: Monday, June 12th, 2017


Warm-up: 2 Rounds

1-Minute Jump Rope

10 Rig Squats

5 Wormy Push-ups


Enduro-Core: 5 Rounds

300M Run

15 AbMat Sit-ups

15 Weighted Hanging Knee Raises (15/10 DB)


Workout: Partner Workout – 12 Rounds (6 Each)

12/9 Calories Rower/Bike

6 Power Cleans (185/115)

12 Wallballs (20/14)


Alternate Rounds: As Soon as the Last WB hits the line…. GO

Solo: Rough Equal to Work Ratio


Strength: Strict Pull-up Work

Large Sets and Concentrated Efforts

Maybe even a Strict Bar MU or 2


Core: Done

Yay…It’s Hot