CFM: Monday, October 22nd, 2017

CFM: Monday, October 22nd, 2017


Warm-up: 300M Row

Then get ready to Squat

Strength: Front Squats (From the Rack)

5 Sets of 5

55% of 1-Rep Max


Workout: 17-Minute AMRAP (For Max Weight)

24 Double-Unders

8 Toes to Bar

4 UNBOKEN Overhead Squats*


Max Starting Weight: 95/65

Max Increment: 10# (Small Jumps)

* Drop the Bar: Restart the Set


Endurance: Run

800M X 3

Rest 1-Minute Between Efforts


Core: 4 Rounds

20 Weighted Sit-ups (20/15 DB)

60 Flutter Kicks (Holding DB Extended)