CFS Workouts December 9th to December 14th

Monday’s Workout

AMRAP 4
21 Push Jerks 135/95lbs
21 Burpees Over Bar

4 Minute Rest

AMRAP 4
15 Push Jerks 155/105
15 Burpees Over Bar

4 Minute Rest

AMRAP 4
9 Push Jerks 185/135lbs
9 Burpees Over Bar

Tuesday’s Workout

“Eva”

5 Rounds For Time

800m Run

30 Kettlebell Swings 

30 Pull Ups

Wednesday’s Workout

Part 1

5-5-5-5-5

Front Squat

Part 2

1,000m Row For Time

Thursday’s Workout

3 Rounds For Time

7 Muscle Ups

21 DB Split Snatch

Friday’s Workout

For Time

800m Run

50 Jump Squats

50 Sit Ups

600m Run

40 Jump Squats

40 Sit Ups

400m Run

30 Jump Squats

30 Sit Ups

200m Run

20 Jump Squats

20 Sit Ups

Saturday’s Workout

Part 1

3-3-3-3-3

Clean and Jerks

Part 2

Practice Slips for 20 Minutes