CFM: Monday, July 31st, 2017

CFM: Monday, July 31^st, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

16 Walking Lunge Steps

4 Clapping Push-ups

Pre-Game: 8-Minute EMOM

Even: 150/120M Row

Odd: 3 Power Clean + Front Squats (Ascending Weights)

Workout: 16-Minute Cap

800M Run followed by an AMRAP of:

30 Double-Unders

10 Box Jump Up & Overs (24/20)

5 Squat Cleans (70% of your 1-Rep Max)

Strength: 8-Minute EMOM

3 Jerks (Workout Weight)

Core: 6 Rounds

12 Evil Wheels

12 Muffin Toppers