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14
Oct

2019.10.14 | Advanced

PART 1
After each round, add 4 to the number of deadlifts to complete (4, 8, 12, 16, etc.).
20 minutes for rounds:
400m Run
4 x Deadlifts (225/155)

PART 2
10 rounds for form:
1 x Muscle-Ups
2 x Ring Dips

11
Oct

2019.10.11 | Advanced

PART 1
“CF OPEN WORKOUT #20.1 (TIMECAP: 15 Min)”
10 rounds for time:
8 x Ground To Overheads (95/65)
10 x Bar Facing Burpees

9
Oct

2019.10.09 | Advanced

PART 1
3-3-3-3-3
Deadlifts

PART 2
10 minutes for rounds:
10 x Bar Facing Burpees
10 x Push Presses (95/65)

8
Oct

2019.10.08 | Advanced

PART 1
5 rounds for time:
10 x Bench Presses @60% 1RM
20 x Abmat Butterfly Sit-Ups
400m Run

PART 2
For form:
2 Total Minute Side Plank (Each Side)
30 x Hip Extensions (25)

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