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CFS Workouts June 28nth to July 3rd


Monday’s Workout

Barbara Ann

5 Rounds For Time

20 Handstand Push Ups

30 Deadlifts

40 Sit Ups

50 Double Unders

3 Minute Rest

Tuesday’s Workout

For Time

500m Row

30 Back Squats

10 Bar Muscle Ups

5 Minute Rest

1000m Row

60 Back Squats

20 Bar Muscle Ups

Wednesday’s Workout


Split Jerk

SLIPS Practice

Thursday’s Workout

3 Rounds

1 Mile Run

10 Minute Rest

Friday’s Workout

8 Rounds For Reps

20s DB Snatch Right

10s Rest

20s Lunge

10s Rest

20s DB Snatch Left

10s Rest

20s Bike

60s Rest

Saturday’s Workout


5 Rounds For Reps

Max Rep Bodyweight Bench Press

Max Pull Ups

Rest as Needed