29

30

Oct | 1

• FT: Double Unders, Clean & Jerks, Double Unders, 7 and more

2

• 4 RFT: Wall Balls and Toes-to-bars
• Shoulder Press : 6x2 at 80% 1RM
• FT: Walking Lunges, Push-ups, Walking Lunges, and 7 more

3

• 2 RFT: Air Squats, Push-ups and Pull-ups
• Back Squat 6x2
• Chipper: 400 m, Air Squats, 400 m and 5 more
• BUY IN/FINISHER GRIP WORK TABATA HANGS FROM PULLUP BAR

4

5

• FT: Bear Crawls and 200 m
• Push Press : 6x2 at 80% 1RM
• AMRAP 12 mins: 200 m, Burpees and Kettlebell Swings

6

7

8

• AMReps 3 mins: Wall Balls
• AMRAP 11 mins: 400 m and Farmers Walk (Dumbbell)s
• Back Squat : 6x2 at 80% 1RM
• Push Jerk : 6x2 at 75% 1RM
• Chipper: Kettlebell Swings, 400 m, Kettlebell Swings and 3 more
• AMRAP 10 mins: Push Jerks, Front Squats and Double Unders

9

10

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

11

12

• 3 RFT: Run Or Rows, Power Snatches and Clean & Jerks
• CrossFit Games Open 20.1 - Rx'd

13

14

15

• Back Squat 3-3-3-3-2-2-1-1
• AMRAP 12 mins: Medicine Ball Runs and Kettlebell Goblet Squats
• Double Unders : 100 Reps for Time
• Alt EMOM 12 mins: Shoulder Press, Shoulder Press, Shoulder Press and 3 more
• 5 RFT: Push Press and AbMat Sit-ups

16

17

• 2 RFT: Kettlebell Goblet Squats, Kettlebell Deadlifts and 200 m
• Alt EMOM 12 mins: Deadlifts, Deadlifts, Deadlifts and 3 more
• AMRAP 7 mins: Pull-ups, Burpees and Deadlifts

19

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2