”
AMRAP 20 for CFE EXPRESS:
15 Wallballs
75 Single Unders
15 Push Ups
75 Single Unders                                                                                     15 Sit-Ups””
“

“Thruster
Build to a Heavy Set of 3“Tailspin”
AMRAP 14:
15 Thrusters (95/65)
45 Single Unders
15 Pull-ups
45 Single Unders”

“Thruster
Build to a Heavy Set of 3“Tailspin”
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Pull-ups
30 Double Unders”

““50 First Dates”
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches
50/35 Calorie Row
50 Dumbbell Hang Clean and Jerks  “

““50 First Dates”
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches (35/25)
50/35 Calorie Row
50 Dumbbell Hang Clean and Jerks (35/25) “

““50 First Dates”
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches (50/35)
50/35 Calorie Row
50 Dumbbell Hang Clean and Jerks (50/35) “

20.5

20.5

20.5

SATURDAY SURPRISE

SATURDAY SURPRISE

SATURDAY SURPRISE

Push Press
Build to a Heavy Set of 5
“Bar Rescue”
5 Rounds:
21 Deadlifts
12 Push Presses”

Push Press
Build to a Heavy Set of 5
“Bar Rescue”
5 Rounds:
21 Deadlifts(65/95)
12 Push Presses (65/95)”

“Push Press
Build to a Heavy Set of 5
“Bar Rescue”
5 Rounds:
21 Deadlifts(85/115)
12 Push Presses(85/115)”

““Arm Swing”
21-18-15-12-9:
Kettlebell Swings
200 Meter Run
Goblet Front Squats
200 Meter Run   “

““Arm Swing”
21-18-15-12-9:
Kettlebell Swings (53/35)
200 Meter Run
Goblet Front Squats (53/35)
200 Meter Run   “

““Arm Swing”
21-18-15-12-9:
Kettlebell Swings (53/35)
200 Meter Run
Goblet Front Squats (53/35)
200 Meter Run   “