CFM: Saturday, July 8th, 2017

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CFM: Saturday, July 8th, 2017

 

Warm-up: 2 Rounds

Short Jog

12 Back Rolls

8 PVC Pass Throughs

 

Pre-Game: 8-Minute Cap

20 Double-Unders

5 Kipping Pull-ups*

2 Power Cleans (Warm-up your weights)

 

*Each Rep gets higher until you can turn over in to a Muscle-up

 

Workout: 17-Minute AMRAP

100M Run (Millburn Ave)

2 Bar MU (OR) 4 CTB Pull-ups (OR) 8 Pull-ups

3 Power Cleans

 

Men Rx (135 / 155 / 185 …then it’s up to you)

Women Rx (85 / 95 / 115 …then it’s up to you)

 

Score is Max Weight at 3-Reps (Not unbroken)

 

Continuation: Power Cleans

Alternate 200M Runs with Attempts at a 1-Rep Max

 

Core: 3 Rounds

16 Evil Wheels

24 Rocky Style Sit-ups