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Week of 240325

For those who follow CFM programming virtually, we will now be posting the previous week of workouts here on the WOD Blog! For members, the CFM programming will post the night before on SugarWOD.

Monday 240325
3 rounds for time:
600m Run
40 Abmat Sit-ups
30 Superman Back Extensions
Post finish time and any scaling

Tuesday 240326
AMRAP 12:
8 Handstand Pushups
8 Chest to Bar Pull-ups
16 Pistol Squats
Pistol total completed rounds + reps

Wednesday 240327
5 rounds for load:
1 Deadlift
3 Hang Power Cleans
3 Front Squats
Post heaviest load used for a successful complex
Post all other loadings in notes

Thursday 240328
On the 5:00 mark for 5 rounds:
18/12 calorie bike
max rep burpee box jump overs to 2:00
post burpee box jump overs completed each round and any scaling

Friday 240329
For max cals in 15:00:
75 Wallball Shots (20/14#)
50 Knees to Elbows
Max cal row to 15:00
Post total calories rowed and any scaling

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