CFM: Saturday, October 14th, 2017

Posted by & filed under .

CFM: Saturday, October 14th, 2017

 

Warm-up: 2 Rounds

200M Row

16 Walking Lunge Steps

8 Push-ups


Pre-Game: 10-Minutes

2 Squat Clean & Jerks

7 AbMat Sit-ups

Warm up your choice movement (Bar MU, HSPU or DU)

 

Workout: 10 – 8 – 6 – 4 – 2

Squat Clean & Jerks (195/120) – NO CLUSTERS

 

Before Each Round

300M Run

And (Choose 1 & stay with it for the workout)

  1. 3 Bar Muscle-Ups or…
  2. 15 Handstand-Ups or…
  3. 45 Double-Unders

 

Strength: Clean up

You can also call it Endurance or Skill (Just clean up)

 

Core: 3 Rounds

20 Rocky Style Sit-ups

40 Russian Twists