CFM: Thursday, October 5th, 2017

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CFM: Thursday, October 5th, 2017

 

Warm-up: 2 Rounds

200M Row

12 Walking Lunge Steps

12 Back Rolls


Strength: Back Squat

5 Sets of 2

85% of 1-Rep Max

 

Workout: Partner Workout

800M Run (Together)

 

Followed by 6 Rounds:

16 Deadlifts (255/155)

32 Wallballs (20/14)

 

800M Run (Together)

 

CRx (315/185) & (30/20)

 

Both partners may be working at the same time but they must act as if there is only 1 Bar & 1 Ball

 

Endurance: Tabata Box Jumps (24/20)

That Jerk Tabata Again

Score is Lowest Round (No Step Ups)

 

Core: 6 Rounds

30 Second Hollow Rock Hold

30 Second Plank

 

Or work on a Dragon Flag