CFS Workouts June 29th to July 4th

Monday’s Workout

5 Rounds For Time

20 GHD Sit Ups

20 Calorie Row

Tuesday’s Workout

21-15-9
Calorie Bike
5-3-1
Power Snatch
**Womens Calories 18-12-6**

4 Minute Rest

27-18
Calorie Bike
5-4
Squat Snatch
**Womens Calories 21-15**

4 Minute Rest

45/36 Calorie Bike
9 Overhead Squats 

Wednesday’s Workout

Cindy XXX

AMRAP 20

10 Pull Ups

20 Push Ups

30 Air Squats

**Up by 5-10-15 Reps Each Round**

Thursday’s Workout

7-7-7-7-7-7-7

Deadlifts

Friday’s Workout

AMRAP 10

10 Burpees

20 Wall Balls

Saturday’s Workout

3 Rounds

Minute 0-5 800m Run

Minute 5-9 Alternating Tabata

Ring Rows Feet Elevated on Box

Clean and Jerks

Minute 9-12 Rest