CFS Workouts January 7th to January 12th

Monday’s Workout

Challenge Workout

With a 15m Running Clock

21-15-9

DB Snatch

DB Goblet Squat

Burpee over Dumbbell

-In remaining time-

Find a 1 Rep Max of Complex

1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead

Tuesday’s Workout

Gymnastics Meet

3 Attempts Max Handstand Hold

3 Attempts Max Ring Muscle Ups

3 Attempts Max L-Sit Hold

Wednesday’s Workout

“Nancy”

5 Rounds For Time

400m Run

15 Overhead Squats

Thursday’s Workout

CrossFit Triathlon 

For Time

2k Row

1 Mile Run

4k Bike

Friday’s Workout

“Diane”

21-15-9

Deadlift 

Handstand Push Up

Saturday’s Workout

Partner WOD

8 Rounds For Time

500m Bike

25 Back Squats

10 Strict Pull Ups