CFM: Saturday, August 19th, 2017

CFM: Saturday, August 19th, 2017


Warm-up: 2 Rounds

1-Minute Jump Rope

30 Second Squat Hold

30 Second Elbow Plank

Pre-Game: 8-Minutes

Find a Partner + A Bar + A Box

The Each Person does an AMRAYW (As many rounds as you want)

3 Deadlifts (Ascending)

6 Step-ups


Workout: 20-Minute Partner AMRAP (Chipper Style)

30 Box Jumps (24/20)

20 Push-ups

10 Deadlifts


Ideally 1 Bar per Team (If not…Average of the 2)

Score: Max Weight Lifted for 10 X Total Number of Deadlifts

Max Start: 225/135

Max Increment: 50#


Endurance: The Pool

Run for Fun


Core: 3 Rounds

25 Rocky Style Sit-ups

25 Hollow Rocks