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30

Oct | 1

  • 5 RFQ: Assault Bike Calories and Chest To Bar Pullup (Unbroken)s
  • Every 1 min for 8 mins: Power Snatch

2

  • 2 RFT: 1000 m, AbMat Sit-ups, and Push-ups
  • FQ: Row Calories and GHD Back Extensions

3

  • Push Press + Push Jerk : 1 Rep Max
  • Alt EMOM 12 mins: Sumo Deadlift High-pulls and Push Press
  • Push Press + Push Jerk : 1-1-1-1-1

4

  • Front Squat : 1 Rep Max
  • Back Squat 3x3
  • Every 1 min for 12 mins: Double Under
  • Row (calories) : 105 Reps for Time
  • CrossFit Games Open 11.5

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Nov | 1

2