CFM: Monday, July 17th, 2017

CFM: Monday, July 17th, 2017


Warm-up: 400M Jog

Followed by 3 Rounds:

5 Jump Squats

5 Push-ups


Pre-Game: 6-Minute Set-up

3 Squat-Cleans

20 Plate Hops

20 Second Plank


Workout: 18-Minute AMRAP

200M Run

7 Box Jumps

3 Front Squats


Max Starting Weight (135/85)

Max Increment: 30#

Max Box Height: 40”

No going Down in Weight or Height

Score: Max Weight x Max Height


Gymnastics: Strict Toes to Bar

8-Minute EMOM

Sustainable sets


Core: 5 Rounds

15 Evil Wheels

30 Second Parallel Hold on the GHD (or Hollow Rock)