CFM: Wednesday, June 28th, 2017

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CFM: Wednesday, June 28th, 2017

 

Warm-up: 2 Rounds

200M Row

30 Second Squat Hold

30 Second Plank

 

Pre-Game: 6-Minute EMOM

1 Squat Clean + 1 Front Squat (135/85) +

3 Bar Over Burpees +

5 American Kettlebell Swings

 

Workout:

100 – 80 – 60 – 40 – 20: Double Unders

10 – 8 – 6 – 4 – 2: Front Squats (185/115)

5 – 4 – 3 – 2 – 1: Bar Muscle-ups*

 

Rx- Sub:

10 – 8 – 6 – 4 – 2: CTB Pull-ups + Push-ups

 

Endurance: IMMEDIATELY After the Workout

Little Loopy X2

2nd Time goes on the Board

 

Core: 3 Rounds

20 Rocky Style Sit-ups

20 Hollow Rocks