CFM: Saturday, September 9th, 2017

CFM: Saturday, September 9^th, 2017

Warm-up: 2 Rounds

200M Row

10 Back Rolls

5 Squats

Pre-Game: 7-Minutes

3 Power Cleans (Increasing Weight)

5 Push-ups

8 Step-ups

Workout: 20 Total Minutes (High Level Math Workout)

800M Run

Followed By: 10-Minute Ladder (Note your time)

Burpee Box Jumps (24/20)

Power Cleans (195/120)

500M Run

Continue with the Ladder until Time Expires

Strength: Complex from the Rack

1 Front Squat + 2 Lunges + 1 Front Squat

For Max Weight

Core: 3 Rounds

20 Weighted Sit-ups

20 Hollow Rocks