Mon Tue Wed Thu Fri Sat Sun

28

  • 3 RFT: 200 m and Air Squats
  • Front Squat : 10-10-10
  • Mini-Kelly

29

  • FT: 200 m, Bear Crawls and Burpees
  • Alt EMOM 12 mins: Shoulder Press, Shoulder Press, Shoulder Press and 3 more
  • AMRAP 10 mins: 200 m, Dumbbell Shoulder Press and Walking Lunges

30

31

Nov | 1

  • AMRAP 5 mins: Toes-to-bars and Push-ups
  • AMRAP 7 mins: Row Calories, AbMat Sit-ups, and Russian Kettlebell Swings
  • Alt EMOM 12 mins: Power Cleans and Strict Pull-ups

2

3

4

  • CrossFit Games Open 20.4 - Scaled
  • 3 RFT: Kettlebell Swings, Air Squats and AbMat Sit-ups

5

6

  • 2 RF-ME: Wall Balls
  • Alt EMOM 12 mins: Deadlifts, Deadlifts, Deadlifts and 3 more

7

8

  • BUY IN/FINISHER GRIP WORK TABATA HANGS FROM PULLUP BAR
  • AMReps 12 mins: Row Calories, Rests, Double Unders, 4 and more
  • CrossFit Games Open 20.5 - Scaled

9

10

  • Chipper: Rows, Deadlifts, Hang Power Cleans and Front Squats
  • Team WOD: AMRAP: Rows, Deadlifts, Hang Power Cleans and Front Squats

11

  • "Tabata" - Push-ups : 8 x 20 secs / 10 secs
  • Jack

12

13

  • Deadlift : 6x3 at 65% 1RM
  • 21-15-9: Kettlebell Deadlifts and Walking Lunges
  • AMRAP 8 mins: Deadlifts, AbMat Sit-ups and Double Unders

14

15

16

17

18

  • Back Squat : 5-5-5-5-5
  • AMRAP 10 mins: Toes-to-bars, Hang Power Cleans and Walking Lunges

19

20

21

22

23

24

25

26

27

28

29

30

Dec | 1