CFM: Saturday, July 29th, 2017

CFM: Saturday, July 29th, 2017


Warm-up: 2 Rounds

1-Minute Jump Rope

10 Back Rolls

5 Push-ups

Pre-Game: 7-Minute Cap

3 Hang Squat Cleans (Ascending Weights)

5 Atomic Sit-ups

15 Second Low Plank


Workout: 5 Rounds

15 UNBROKEN Toes to Bar

10 UNBROKEN Hang Squat Cleans (145/90)


Every Drop from (or of) the Bar: 4 Burpees

Scaled Versions of T2B: 4 Burpee Minimum


Strength: Hang Squat Cleans

Work to a 2-Rep Heavy

Focus on a Quick Return as Heavy As Possible


Core: 3 Rounds

20 Weighted Sit-ups

40 Slow Bicycles