CFM: Saturday, September 2nd, 2017

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CFM: Saturday, September 2nd, 2017

 

Warm-up: 2 Rounds

1-Minute Jump Rope

10 Rig Squats

8 PVC Pass Throughs


Pre-Game: 7-Minute AMRAP

2 Squat Cleans (Collect the Plates for the Workout)

6 AbMat Sit-ups

12 Switches

 

Workout: 5 Cycles

3 Rounds

7M Overhead Walking Lunge (20/14 Wallball)

7 Pull-ups

7M Overhead Walking Lunge (20/14 Wallball)

1 Squat Clean*

 

Weights: 50% / 60% / 70% / 80% / 90% 1RM Squat Clean

*Nothing Wrong with Sharing a Bar with a Friend

 

Endurance: Run

The Pool

 

Core: 3 Rounds

25 Rocky Style Sit-ups

50 Slow Flutter Kicks