*From CF HQ 01.12.11* CFFM WOD AMRAP in 15 minutes of Row 250-Meters 25 Pushups ---------- Core work: 50 SB Knee Tucks + 50 GHD Situps + Plank holds 3 x 2 minutes (various) ---------- CFFB SWOD Power Cleans 15x1 @ 75% of 1 RM (45 sec rest) Weighted Strict Chin Ups 3 x max reps, AHAP ---------- CFFB DWOD On the minute for 15 minutes: At the top of every minute sprint 100 yard. *You have have the rest of the minute to rest. *Keep the effort consistent on the sprints. ---------- CFG PREP 1.) 20-minute PT/ROM Drills 2.) “ROMA” [For time/100% Effort] Five rounds for time of: 15 x Clean and Jerk @ 135lbs, 25 x hand release pushups, 50 x Double Unders 3.) 2 rds [NFT/80% Effort] Row 500-Meters + 25 Toes2Bar
