12th August to 19th August, 2019

12/08 - Monday -

5 rounds for time of:
400-m run
15 thrusters
10 burpees

Men: 75 lb.
Women: 55 lb.

Beginner Option
3 rounds for time of:
400-m run
10 thrusters
7 burpees

Men: 45 lb.
Women: 22 lb.

13/08 - Tuesday -

Complete as many rounds as possible in 15 minutes of:
3 rope climbs, 15-ft. rope
20 box jumps

Men: 30-in. box
Women: 24-in. box

Beginner Option
Complete as many rounds as possible in 15 minutes of:
3 rope climbs, lying to standing
20 box jumps

Men: 20-in. box
Women: 16-in. box

14/08 - Wednesday - Special Pre Independence Day Workout Event

15th August, 2019 - Happy Independence Day - Thursday - CFLP is closed all day.

16/08 - Friday -

For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks

Men: 225 lb.
Women: 155 lb.

Scaling
The 12 clean and jerks in this workout should be relatively heavy but not a series of max-effort singles. Choose a load that’s challenging but doesn’t require significant amounts of rest after every rep.

17/08 - Saturday - Team of 2

4 rounds for time of:
Run 400 meters (Run together)
100 squats (one partner works at a time, finish total reps as a team of 2)

Beginner Team Option
3 rounds for time of:
Jog 400 meters (together)
60 squats (one team mate at a time)

18/08 - Sunday - Open Box from 09:50am to 11:50am

19/08 - Monday -

Annie

50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Beginner Option
35-25-15-10-5 reps for time of:
Single-unders
Sit-ups

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