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CFS Workout May 17th to May 22nd

Monday’s Workout

Part 1

3×3 Back Squat

Part 2

For Time

50 Weighted Step Ups

50 Toes to Bar

500m Row

Tuesday’s Workout

Part 1

3×3 Weighted Chin Ups

Part 2


10 Chin Ups

10 Clean and Jerks

Wednesday’s Workout

5K Run For Time

Thursday’s Workout

Part 1

3×3 Weighted Dips

Part 2

For Reps

3m Wall Balls

3m Push Ups

2m Wall Balls

2m Push Ups

1m Wall Balls

1m Push Ups

Friday’s Workout

Part 1

3×3 Power Snatch

Part 2

20 Minutes For Quality

3 Legless Rope Climbs

5 Back Extensions

15/12 Calorie Bike Sprint

Saturday’s Workout


Minute 1) 25 Sit Ups

Minute 2) 60 Double Unders

Minute 3) 50ft Farmers Carry

Minute 4) 5-10-15yd Shuttle Sprint

Minute 5) Rest