CFM: Saturday, August 26th, 2017

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CFM: Saturday, August 26th, 2017

 

Warm-up: 2 Rounds

1-Minute Jump Rope

10 PVC Pass Throughs

5 Push-ups


Pre-Game: 7-Minutes

2 Power Clean & Jerks

3 Pull-ups

6 Switches

 

Workout: 4 Rounds

10 – 8 – 6 – 4 – 2

Power Clean & Jerks*

 

Between Each Round:

200M Run

10 Weighted Pull-ups (15/10)**

 

M (135 / 155 / 185 / 205 / 225)

W (85 / 95 / 115 / 125 / 135)

 

Ending With:

Run Little Loopy (or 800M)

10 Power Clean & Jerks (185/115)

 

* Missed Jerk = 5 Burpees

**Dumbbell or 14/10 Wallball

 

Strength: Clean Up

That was enough

 

Core: 3 Rounds

20 Long Sit-ups

40 Bicycles