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CFS Workouts December 16th to December 21st

Monday’s Workout

5 Rounds For Time

10 Deadlifts

15 Box Jumps

500m Row

Tuesday’s Workout

Part 1

5 Rep Max Weighted Dip

Part 2

AMRAP 12

50 DB Step Ups

25 Ring Dips

Wednesday’s Workout

For Time

25 Sumo Deadlift High Pulls

5 Rope Climbs

800m Run

5 Rope Climbs

25 Sumo Deadlift High Pulls

Thursday’s Workout

Part 1

1 Mile Run For Time

Part 2

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Friday’s Workout

EMOM 10

10 Back Squats

–1 Minute Rest–

EMOM 10

10 Calorie Bike

–1 Minute Rest–

EMOM 10 

5 Strict Handstand Push Ups

Saturday’s Workout

“Lynne”

5 Rounds For Reps

Max Bodyweight Bench Press

Max Pull Ups