Sun Mon Tue Wed Thu Fri Sat

29

30

  • Clean & Jerk : 1 Rep Max
  • 3 RFT: Shuttle Runs and Walking Lunges
  • FT: Double Unders, Clean & Jerks, Double Unders, 7 and more

Oct | 1

  • 4 RFT: Wall Balls and Toes-to-bars
  • Shoulder Press : 6x2 at 80% 1RM
  • FT: Walking Lunges, Push-ups, AbMat Sit-ups, and 12 more

2

3

4

5

6

7

  • AMReps 3 mins: Wall Balls
  • AMRAP 11 mins: 400 m and Farmers Walk (Dumbbell)s

8

  • Back Squat : 6x2 at 80% 1RM

9

  • Bench Press : 6x3 at 80% 1RM
  • 4 mins RemReps: 400 m and Toes-to-bars
  • AMRAP 9 mins: Burpees, Power Cleans and Thrusters

10

11

  • 3 RFT: Run Or Rows, Power Snatches and Clean & Jerks
  • CrossFit Games Open 20.1 - Teens 14-15 / Masters 55+

12

13

14

  • Alt EMOM 16 mins: Front Squats, Front Squats, Front Squats and 5 more
  • AMRAP 12 mins: Medicine Ball Runs and Kettlebell Goblet Squats

15

16

17

  • 2 RFT: Kettlebell Goblet Squats, Kettlebell Deadlifts and 200 m
  • Bench Press 5-5-4-4-3-3
  • AMRAP 7 mins: Pull-ups, Burpees and Deadlifts

18

  • 3 RFT: Dumbbell Thrusters, Toes-to-bars and Double Unders
  • CrossFit Games Open 20.2 - Teens 14-15 / Masters 55+

19

20

21

22

  • 3 RFT: Push-ups, Dumbbell Shoulder Press and AbMat Sit-ups
  • Alt EMOM 12 mins: Push Press, Push Press, Push Press and 3 more
  • 21-15-9: Push Press and Pull-ups

23

24

25

26

27

28

29

30

31

Nov | 1

2