CFM: Sunday, September 3rd, 2017

CFM: Sunday, September 3^rd, 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