Performance

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
For form:
10 x Chest To Bar Pull-Ups
30 x Dips

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

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

PART 1 (TIMECAP: 20 Min)
For time:
1000m Row
20 x Toes To Bar
40 x Kettlebell Swings (53/35)
20 x Toes To Bar
1000m Row

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)

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

PART 1
Every 3 minutes on the minute for 3 rounds:
4 x Back Squats @75% 1RM

PART 2 (TIMECAP: 10 Min)
3 rounds for time:
25 x Front Squats (75/55)
15 x Pull-Ups