CFM: Saturday, June 17th, 2017
CFM: Saturday, June 17th, 2017
Warm-up: 2 Rounds
1-Minute Jump Rope
12 Light American Kettlebell Swings
6 Push-ups
Pre-Game: 10 Minutes
3 Hang Squat Snatches at Ascending Weights (Build your Workout Bar)
6 Sit-ups (Any Style)
12 Plate Hops
Workout:
3 Rounds:
3 Hang Squat Cleans (205/125)
3 Plate Burpees
500M Run
3 Rounds:
4 Hang Squat Cleans (185/115)
4 Plate Burpees
500M Run
3 Rounds:
5 Hang Squat Cleans (155/95)
5 Plate Burpees
500M Run
3 Rounds:
6 Hang Squat Cleans (135/85)
6 Plate Burpees
Skill: Ring Work
Toes through to the Rings
Muscle-ups
Core: 3 Rounds
20 Weighted Sit-ups
40 Perfect Bicycles
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