CFS Workouts July 2nd to July 7th

Monday Workout

Partner WOD

10 RFT

5 Push Jerks 155/110

10 Burpees Over the Bar

100m Sprint

Tuesday Workout

AMRAP 8

3-6-9-12…

Pull Ups

2x Air Squats

4 minute rest

5 Rounds

:20 on, 2:40 off

Max Cal Bike Sprints

Wednesday Workout

“7/4/1776”

7 Rounds

4 Power Cleans 225/155

17 Push Ups

-Then-

76 Wall Balls 20/14

242 Single Unders

Thursday Workout

For Time

25 GHD Sit Ups

800m

25 GHD Sit Ups

600m

25 GHD Sit Ups

400m

25 GHD Sit Ups

200m Run

25 GHD Sit Ups

Friday Workout

1k Row

Rest 5 minutes

1k Row

Saturday Workout

CrossFit Total

1RM Back Squat

1RM Press

1RM Deadlift