CFM: Saturday, September 16th, 2017

CFM: Saturday, September 16th, 2017


Warm-up: 2 Rounds

1-Minute Jump Rope

15 Back Rolls

10 Rig Squats

Pre-Game: 8-Minutes

Find a Rack (or Share One

2 Front Squats (Warm-ups)

6 Push-ups

12 Switches


Workout: 21-Minute AMRAP

200M Run

11 American Kettlebell Swings (24K/16K)

3 UNBROKEN Front Squats from the Rack*


Max Starting Weight (135/85)

Max Increment: 50


Drop the Bar = Go for a Run

Score is Max Weight for the Triple


Strength: Bench Press

10 Singles

Increasing Weight Each Round


Core: 3 Rounds

21 Touch the Ceilings

15 Kick the Ceilings

9 V-Ups