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