CFM: Tuesday, July 4th, 2017 (8:30 & 9:30 Classes ONLY)

CFM: Tuesday, July 4^th, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

12 Back Rolls

8 PVC Pass Throughs

DO NOT SET UP OR CLAIM EQUIPMENT RIGHT AWAY

Pre-Game: Find a Partner and…

3 Rounds: 5 Power Snatches & 5 Box Jumps

3 Rounds: 5 Power Cleans & 5 Push-ups

3 Rounds: 5 Wallballs & 5 Pull-ups

Workout: Partner Workout

120 Power Snatches (95/65)

120 Box Jumps (24/20)

Run Little Loopy

120 Power Cleans (95/65)

120 Push-ups

Run Little Loopy

120 Wallballs (20/14)

120 Pull-ups

*Split Reps in each segment as desired

** Single Bar & Single Box Per Team (unless space permits)

Strength: Sing a Patriotic Song

Hopefully to yourself

Core: 4 Rounds

17 Long Sit-ups

76 Flutter Kicks