CFM: Thursday, August 17th, 2017

CFM: Thursday, August 17th, 2017


Warm-up: 2 Rounds

200M Row

12 Back Rolls

12 Large Arm Circle (6 Each Way)

Pre-Game: 4 Rounds

12 Switches

6 Atomic Sit-ups

2 Squat Cleans


Workout: 18-Minute AMRAP

Run to Millburn Ave

7 Toes to Bar

2 Squat Cleans


Max Start: 50% of your 1-Rep Max Squat Clean

Max Increment: 10% of your 1-Rep Max

Score: Weight Lifted / PR


Endurance: 1-Round (or 2…psycho)

Lunge to Millburn Ave

Run to the 500M Turnaround

Lunge Back Inside


Core: 3 Rounds

20 Plate Rainbows

40 Bicycles