CFS Workouts September 30th to October

Monday’s Workout

Part 1

3×5 Weighted Pull Ups

Part 2

“Nicole”

AMRAP 20

400m Run

Max Pull Ups

Tuesday’s Workout

Part 1

3×3 Bench Press

Part 2

3 Rounds For Time

21 Wall Balls

15 Calorie Bike

9 Bench Press

Wednesday’s Workout

Partner WOD

For Time

25 Calorie Row

25 Deadlifts

50 Calorie Row

50 Power Cleans

75 Calorie Row

75 Power Snatch

100 Calorie Row

100 Sumo Deadlift High Pulls

Thursday’s Workout

Part 1

5×1 Back Squat

Part 2

AMRAP 10

20 Pistol Squats

50 Double Unders

Friday’s Workout

4 Rounds For Time

5 Strict Muscle Ups

800m Run

Saturday’s Workout

Part 1

3×5 Shoulder Press

Part 2

3 Rounds For Time

30 Kettlebell Swings

20 Medball GHD Sit Ups

10 Strict Handstand Push Ups