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CFS Weekly Workouts July 30th to August 4th



Monday Workout

7 Rounds Not For Time

3 Strict Muscle Ups

15 Hip Extensions

Tuesday Workout


Minute 1-21 Wall Balls

Minute 2-18 GHD Sit Ups

Minute 3-15 Calorie Row

Wednesday Workout


5 Rounds For Reps

Max Rep Bodyweight Bench Press

Max Rep Pull Ups

Thursday Workout

Teams of 2

3 Rounds For Time

600m Bike

1200m Bike

1800m Bike

Friday Workout

For Time

400m Run

50 Burpee Box Jumps

400m Run

30 Power Cleans

400m Run

Saturday Workout

Beach Workout 9am 

TBA Workout