This was the CFR workout for the 10am class on Saturday. I did it solo on Sunday. Apparently they had 20 people doing it at the same time on Saturday, which would have been a total nightmare, space- and equipment-wise.
1 Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KB Swing (55# / 35#)
12 Thrusters (95# / 65#)
This workout is done just like the song….Round 1 = 1 Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.
Finished in 23:23.
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