Sun Mon Tue Wed Thu Fri Sat

27

28

  • 3 RFT: 200 m and Air Squats
  • Push Press 10-10-10
  • Mini-Kelly

29

30

  • AMRAP 5 mins: Toes-to-bars and Push-ups
  • Alt EMOM 12 mins: Power Cleans and Strict Pull-ups
  • FT: Row (calories)s, Burpee (Bar Facing)s and Hang Power Cleans

31

Nov | 1

  • CrossFit Games Open 20.4 - Masters 55+ Scaled

2

3

4

  • 3 RFT: Kettlebell Swings, Air Squats and AbMat Sit-ups
  • Every 1 min for 8 mins: Push Press
  • AMRAP 8 mins: Push-ups, Burpees and Double Unders

5

  • 2 RF-ME: Wall Balls
  • Alt EMOM 12 mins: Deadlifts, Deadlifts, Deadlifts and 3 more
  • FT: Rows; 3x Deadlifts and Pull-ups; Rows

6

7

8

  • CrossFit Games Open 20.5 - Scaled

9

10

11

12

  • 3 RFT: Row Calories and Air Squats
  • Alt EMOM 12 mins: Front Squats and Back Squats
  • 3 RFT: Front Squats and Burpee Pull-ups

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

19

20

21

22

23

24

25

26

27

28

29

30