CFM: Sunday, January 8th, 2017 (Burpee Day = 41)

CFM: Sunday, January 8^th, 2017 (Burpee Day = 41)

Warm-up: 2 Rounds

200M Row

12 Back Rolls

6 Push-ups

Endurance: 300 Double-Unders with a 6-Minute Cap

Every Break (or screw up): 6 Jump Squats

Workout: 3 Rounds with 18-Minute Cap

30 Russian Kettlebell Swings (24K/16K)

25 Hang Power Cleans (75/55)

20 Goblet Squats (24K/16K)

15 Hang to Overhead (75/55)

10 Lunges with the Kettlebell (24/16) – Each Leg

5 Thrusters (75/55)

Strength: Lunges

8 Step Max

Back or Front Rack – Your Call

Core: 2 Rounds

30 Rocky Style Sit-ups

90 Second 6” Leg Lift