CFM: Wednesday, July 12th, 2017

CFM: Wednesday, July 12th, 2017


Warm-up: 2 Rounds

1-Minute Jump Rope

30 Second Plank

10 Super Light American Kettlebell Swings


Pre-Game: 8-Minutes

Find a Partner and Claim a Rower/Bike

Followed by:

3 Squat Cleans (Ascending Weights)

6 Push-ups

9 Long & Strong Pulls on the Rower


Workout: 16-Minute Partner AMRAP

Partner 1: 25/20 Calories on the Rower or Bike


Partner 2: AMRAP of

3 Squat Cleans (185/115)

6 Handstand Push-ups

9 AbMat Sit-ups


Score is Total Rounds of the AMRAP

Pick up where the Partner Left Off (Row/Bike is the Timer)


Cool Down: Little Loopy (Twice)

Rain Option

5 Rounds

1-Minute Max Double-Unders/1-Minute Rest


Core: 3 Rounds

20 Hollow Rocks

20 Superman Rocks