CFS Workouts May 2nd to May 7th

Monday’s Workout

Part 1

3×1 Chin Ups

Part 2

Murph Prep

For Time

800m Run

then

5 Rounds

10 Chin Ups

20 Push  Ups

30 Air Squats

then

800m Run

**Wear a vest if you have one**

Tuesday’s Workout

AMRAP 4

20 One Arm Hang DB Clean & Jerks

40 Double Unders

4 Minute Rest

AMRAP 4

10 One Arm Devil Press

20/16 Calorie Bike

4 Minute Rest and Then Repeat

Wednesday’s Workout

Part 1

3×1 Overhead Squats

Part 2

30-20-10

Toes to Bar

Overhead Squats

**500m Row After Each Rounds**

Thursday’s Workout

Part 1

3×1 Bench Press

Part 2

1 Mile Run For Time

Friday’s Workout

Partner WOD

For Time

50 Legless Rope Climbs

250/200 Calorie Bike

Saturday’s Workout

Part 1

3×1 Power Clean

Part 2

For Time

240 Russian Kettlebell Swings

**Every 30 Reps Complete 21 Sit Ups**