CFS Workouts September 19th to September 24th

Monday’s Workout

Part 1

3×7 Front Squat

Part 2

3 Rounds For Time

15 Sumo Deadlift High Pulls

300m Run

50 Air Squats

Tuesday’s Workout

5 Rounds

15 Calorie Bike

7 Bar Muscle Ups

5 Minute Rest

5 Rounds

15 Calorie Bike

20 GHD Sit Ups

Wednesday’s Workout

Part 1

3×7 DB Bench Press

Part 2

5000m Row For Time

Thursday’s Workout

Part 1

3×7 Deadlifts

Part 2

AMRAP 8

5-10-15-20-etc

Box Jumps

Deadlifts

Friday’s Workout

For Time

27-21-15-9

Calorie Row

Handstand Push Ups

Back Squat

Rest After Each Set

Saturday’s Workout

Part 1

5 Rounds

1 Legless Rope Climb

Part 2

EMOM 20

Minute 1-4x 25m Side Shuffle

Minute 2-2 Rope Climbs

Minute 3-10 Dual KB Clean and Jerks

Minute 4-15 Second L-Sit

Minute 5-Rest