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CFS Workouts November 11th to November 16th

Monday’s Workout

Double DT

10 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Tuesday’s Workout

Part 1

10 Rep Max Back Squat

Part 2

Recovery WOD

Wednesday’s Workout


1-18 Calorie Row

2-12 Burpee Box Jump Overs

3-14 V-Ups

Part 2

Teams of 3

9,000m Row

Thursday’s Workout

Part 1

1 Rep Max Kipping Handstand Push Up

Part 2




Handstand Push Ups

Friday’s Workout

Part 1

Max Unbroken Strict Pull Ups

Part 2


30ft Overhead Walking Lunge

9 Pull Ups

Saturday’s Workout

Part 1

Death by 3 Shoulder to Overhead

Part 2

10 Minutes of Run, Row, Ski, or Bike