CFM: Sunday, September 3rd, 2017

CFM: Sunday, September 3rd, 2017

 

Warm-up: 2 Rounds

40 Mountain Climbers

20 Jumping Jacks

10 Ring Rows


Pre-Game: 6-Minute EMOM

12 Air Squats + 8 Push-ups + 4 Pull-ups

 

Workout: 3 Rounds

6-Minute AMRAP’s / 2-Minute Rest Between

 

AMRAP 1:

4 Rounds:

12 Hang Power Cleans (75/55)

8 Burpees

Then: Max Wallballs (14/10)

 

AMRAP 2:

4 Rounds:

16 Wallballs (14/10)

8 Burpees

Then: Max Hang Power Cleans (75/55)

 

AMRAP 3:

4 Rounds:

12 Hang Power Cleans (75/55)

16 Wallballs (14/10)

Then: Max Burpees

 

Endurance: Rowing

Race for the Fastest (200M / 150M / 100M)

Create Divisions as you see fit

 

Core: 2 Rounds

40 AbMat Sit-ups

80 Seconds of Flutter Kicks