27

28

• Back Squat : 5-5-5-5-5

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

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

31

Nov | 1

2

• CrossFit Games Open 20.4 - Scaled

3

4

• Alt EMOM 16 mins: Thrusters, Thrusters, Thrusters and 5 more
• 3 RFT: Kettlebell Swings, Air Squats and AbMat Sit-ups
• 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

• Alt EMOM 12 mins: Hang Cleans and Push Press
• AMRAP 8 mins: 200 m and Dumbbell Farmers Carries

7

8

• CrossFit Games Open 20.5 - Scaled

9

10

11

12

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

13

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

• 3 RFT: Row Calories and Push-ups
• Power Clean : 1 Rep Max
• FT: 400 m, Burpees, Rows and 400 m

22

23

24

25

26

27

28

29

30