CFS Workouts December 5th to December 10th

Monday’s Workout

Part 1

3×1 Front Squat

Part 2

3×1 Shoulder Press

Part 3

Karen

For Time

150 Wall Balls 

Tuesday’s Workout

Part 1

21-15-9

Bar Muscle Ups

Devils Press 

Part 2

EMOM 15

10s Bike Sprint

50s Bike Easy

Wednesday’s Workout

Part 1

Max L-Sit

Part 2

3 Rounds For Time

100m Front Rack Carry

800m Run

Thursday’s Workout

Part 1

3×1 Bench Press

Part 2

Partner WOD

4 Rounds Each

10 Bodyweight Bench Press 

300m Row 

50 Lunges

Friday’s Workout

Part 1

Tasha’s Birthday WOD

5 Rounds For Time

7 Deadlifts

7 Strict Pull Ups

7 Hang Power Snatch

7 Bar Facing Burpees

7 Overhead Squats

Part 2

3 Sets

Max Unbroken Double Unders

Saturday’s Workout

Part 1

20 Minute Practice Handstand Walks

Part 2

AMRAP 10

500m Bike

20 GHD Sit Ups

5 Minute Rest

AMRAP 10

500m Bike

3 Wall Walks