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CFSWorkouts January 6th to January 11th

Monday’s Workout



Squat Cleans

Ring Dips

Tuesday’s Workout

Part 1


Weighted Chin Ups

Part 2

For Time

1600m Run

3 Minute Rest

1200m Run

2 Minute Rest

800m Run

1 Minute Rest

400m Run

Wednesday’s Workout


1-15 Calorie Bike

2-21 Russian Kettlebell Swings

3-27 Sit Ups

Thursday’s Workout

5 Rounds For Time

20 Burpee to 6in Target

100m Suitcase Walk R/L

Friday’s Workout


Squat Cleans

Saturday’s Workout

Teams of 2

400m Run (together)

30 Clean and Jerks

6 Rope Climbs

400m Run (together)

24 Clean and Jerks

4 Rope Climbs

400m Run (together)

18 Clean and Jerks

2 Rope Climbs