CFS Workouts November 28th to December 3rd

Monday’s Workout

Part 1

3 Sets of 

3 Max Height Box Jumps

Part 2

5 Rounds For Time

20 DB Snatch

15/12 Calorie Bike

Tuesday’s Workout

Part 1

3x3e Weighted Pistol Squat

Part 2

Mary

AMRAP 20

5 Handstand Push Ups

10 Pistol Squats

15 Pull Ups

Wednesday’s Workout

Part 1

For Time

50 Calorie Row

50 GHD Sit Ups

50 Double KB Front Squat

Part 2

20 Minute Cap

Max Rounds

500m Row

1 Minute Rest

Thursday’s Workout

Part 1

3 Rounds For Time

3 Clean and Jerks

15 Burpee Over Bar

400m Run

Part 2

3xMax Push Ups

Friday’s Workout

EMOM 12

2 Rope Climbs

10 Overhead Squats

Part 2

3×3 Supinated Row

Saturday’s Workout

Triple 3s

3000m Row

300 Double Unders

3 Mile Run