Each With A 4 Minute Clock:
5x200m Row (sprint)
AMRAP In 3 Minutes:
3 Power Cleans
Repeat for a total of 5 cycles, resting 1 minute between cycles. Score continuously, beginning each cycle where you left the previous one.
Extra Work (Optional)
10 Biceps Curls, slow eccentric, light weight
50 Band Triceps Pushdowns, light band
Just in case you aren't on Facebook, here are the team shirts for the 2017 CFO Open Intramural!