Sun Mon Tue Wed Thu Fri Sat

27

28

  • Every 1 min for 8 mins: Push-ups and Air Squats
  • 2 RFT: Handstand Push-ups, Front Squats, Burpees and 5 more

29

30

  • Back Rack Barbell Lunge : 10-10-10
  • 5 RFT: Box Jumps, Russian Kettlebell Swings, Push-ups, and Push Jerks

31

Nov | 1

  • CrossFit Games Open 20.4 - Scaled Teens 14-15

2

  • Every 1 min for 10 mins: Pull-up

3

4

  • Back Squat : 3-3-2-2-1-1-1
  • 4 RFT: Rows, Sit-ups and Push-ups

5

  • Split Jerk : 3-3-2-2-1-1-1
  • 18-15-12-9-6-3: Box Jumps, Pull-ups and American Kettlebell Swings

6

7

  • Overhead Squat : 4x3 at 75% 1RM
  • The 300 Workout

8

9

10

11

  • Deadlift : 4x3 at 80% 1RM
  • 4 RFT: Medicine Ball Cleans, Dips and Dumbbell Box Step-ups

12

13

14

  • Every 1 min for 10 mins: Front Squat
  • FT: Double Unders, Pull-ups, Double Unders and 9 more

15

16

17

18

  • Deadlift : 3-3-2-2-1-1-1
  • 4 RFT: 400 m, Thrusters and Pull-ups

19

  • Row : 3x 500 m
  • AMRAP 15 mins: Snatches, Dips and Knees-to-elbows

20

  • Clean : 3-3-2-2-1-1-1
  • Back Squat : 2-2-2-2-2
  • 21-15-9: Burpees and Box Jumps

21

22

23

24

25

26

27

28

29

30