Tuesday 7-30-13


These guys weren’t very happy 9 minutes later.


CFW Gone Bad

In this workout you will move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds total.

  1. Row
  2. KBS (53/35#)
  3. Heavy Rope Jump
  4. DB Snatch (45/25#)
  5. Box Jump

The clock does not reset or stop between exercises. On call of “rotate,” the athlete’s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.