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30

Oct | 1

  • 12-9-6-3: Clean & Jerks and Chest-to-bar Pull-ups

2

  • 5 RFT: Row Calories, Burpee Box Jump Overs and Double Unders
  • AMRAP 20 mins: Knees-to-elbows and Wall Walks

3

  • AMRAP 5 mins: Strict Pull-ups, Push-ups, and Air Squats
  • AMRAP 5 mins: Strict Pull-ups, Push-ups and Air Squats
  • AMRAP 5 mins: Strict Pull-ups, Push-ups and Air Squats
  • AMRAP 5 mins: Strict Pull-ups, Push-ups, and Air Squats
  • AMRAP 5 mins: Strict Pull-ups, Push-ups, and Air Squats

4

  • 10 RFT: Single Dumbbell Hang Clean & Jerks and Row Calories

5

  • 3 RFT: Hang Squat Snatches, Rows and Plank Holds

6

  • 10 RFT: 200 m, Bar Facing Burpees and Thrusters

7

8

  • AMRAP 20 mins: Push Jerks, Box Jumps and 400 m

9

  • 6 RFT: Handstand Walk Practices, Strict Chest-to-bar Pull-ups and Deadlifts
  • 3 RFT: Burpees, Kettlebell Swings and Goblet Squats

10

  • 5 RFT: 400 m, Single Arm Dumbbell Snatches and Single Arm Dumbbell Snatches

11

  • CrossFit Games Open 20.1 - Scaled
  • 5 RFT: Row Calories, Alternating Dumbbell Snatches and Box Jumps

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Nov | 1

2