CFM: Tuesday, September 19th, 2017

CFM: Tuesday, September 19th, 2017

 

Warm-up: 2 Rounds

1-Minute Jump Rope

10 Jump Squats

30 Second Plank


Strength: Strict Press

7 Sets of 3 From the Rack

60% of your 1-Rep Max (Up 5% from last week)

 

Workout: 12 Rounds (15-Minute Cap)

1 Deadlift (315/185)

2 Bar Muscle-ups (or 2 Burpee Pull-ups)

4 Handstand Push-ups

 

Endurance: Death by Box Jumps (24/20)

Every 30 Seconds add a Rep…. until you fail

 

Core: 5 Rounds

15 Evil Wheels

50 Flutter Kicks