Posted on Oct 10, 2020

The CFSTK TXSDXM.

With a running clock;

E.1 For time:
50-40-30-20-10
Air Squats
10 Burpee after each set.

Time Cap 8min; rest 4mins

At the 12:00min mark;

E.2 12 RFT
4 DB Sit Ups
4 Push Ups

8min Time cap; Rest 5mins,

At the 25:00min mark;

E.3 400m Run/Row*
20 Alt DB Snatch
*Row will also be RX for this workout.
**If you cant run or row do 80 Star Jumps

5min Time Cap; Rest 5mins

At the 35:00min mark;

E.4 For time:
200 Double Unders/400 Singles

3min Time Cap – 2mins rest;

At the 40:00min mark;

E.5 For time – Winner Takes All.
40 DB Hang Clean and Jerk (20 E/S)
30 DB Forward Lunges (DB held end to end under chin)
20 Thrusters (10 E/S)
10 DB Burpee (5 E/S)

Division definitions;

Scaled:
F: 7-10kg DB
M: 10-15kg DB
Singles

RX:
F: 12.5-15kg DB
M: 15-25kg DB
Doubles

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