CFM: Friday, September 22nd, 2017
CFM: Friday, September 22nd, 2017
Warm-up: 500M Row
Then 2 Rounds of Pictionary with a Friend
Pre-Game: 2 Rounds
20 Walking Lunge Steps
30 Second Plank
20 Walking Lunge Steps
30 Second Squat Hold
Workout: 10 Rounds
2-Minutes to Complete:
8 Bar Over Burpees
8 Hang Power Snatches (75/55)
8 Thrusters (75/55)
1-Minute Between Rounds: 20 AbMat Sit-ups
CRx: 95/65
If you fail to complete the work drop by 1-Rep
Fail to Complete the AbMat Sit-ups drop by 5
Score is the Number of Reps per Movement in the final Round
Max Score is 8/25 (Reps/AMSU)
Cardio: 5 Rounds
600M Run (Big Bush after the end of the Side Walk)
17 GHD Sit-ups
30 Double-Unders
10 GHD Sit-ups
Strength: Bench Press
6 Sets of 6
Increasing Weight Each Round
Core: 5 Rounds
15 GHD Sit-ups
15 GHD Back Extensions
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