CFS Workouts October 31st to November 5th

Monday’s Workout

AMRAP 20

50 Wall Balls

35 Calorie Row

20 Toes to Bar

Tuesday’s Workout

Part 1

3×4 Split Clean

Part 2

10 Rounds Every 90 Seconds

100m Sprint

Wednesday’s Workout

Part 1

20 Minutes Strict Ring Muscle Up Practice

Part 2

For Time

5-4-3-2-1

Strict Ring Muscle Ups

**15 Crossover Doubles After Each Set**

Thursday’s Workout

5 Rounds For Time

30 Calorie Bike

20 GHD Sit Ups

100m Single Arm Kettlebell Front Rack Carry

Friday’s Workout

Part 1

3×4 Back Squat

Part 2

For Time

800m Run

50 Back Rack Lunge

800m Run

Saturday’s Workout

Part 1

3×4 Dumbbell Shoulder Press

Part 2

Partner WOD

10 Rounds Each

5 Strict C2B Chin Ups

10 Strict Burpee Box Jumps

15 Kettlebell Swings