CFM: Thursday, July 20th, 2017

CFM: Thursday, July 20^th, 2017

Warm-up: 2 Rounds

200M Row

15 Back Rolls

5 Perfect Push-ups

Pre-Game: 5 Rounds

30 Second Squat Hold

10 Plate Hops

3 Power Clean & Jerks (Ascending Weights)

Workout: 5 Rounds

300M Run

50 Double-Unders

1 Complex* (185/115)

Complex:

6 Deadlifts + 4 Power Cleans + 2 Jerks

CRx: Go Heavier…. your call

Strength: Power Clean & Jerk

Work to a Heavy

Core: 4 Rounds

15 Weighted Sit-ups

30 Russian Twists