CFM: Saturday, September 16th, 2017

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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