CFM: Tuesday, July 11th, 2017

CFM: Tuesday, July 11th, 2017


Warm-up: 2 Rounds

200M Row

30 Second Squat Hold

5 Jump Squats


Pre-Game: 8-Minutes

Gear Prep Followed by an AMRAP of:

3 Back Squats at Increasing Weights

12 Step-ups (24/20)


Workout: 5 Rounds

300M Run

20 Box Jumps (24/20)

10 Back Squats (185/115)


Rx: From the Rack

CRx: From the Ground


Strength: Deadlifts

Work to a Heavy but NOT Maximal Lift

Stop when the Bar Speed Slows down


Core: 4 Rounds

16 Evil Wheels

16 Muffin Toppers