Sun Mon Tue Wed Thu Fri Sat

26

27

  • Murph
  • Murph

28

29

30

31

Jun | 1

2

3

  • AMRAP 15 mins: Kettlebell Push Press, Rope Climbs and Row Calories
  • Alt EMOM 8 mins: Rope Climbs and Double Kettlebell Press

4

  • Deadlift : 5x5 at 70% 1RM
  • 4 RFT: Chest-to-bar Pull-ups, Deadlifts and 400 m

5

6

7

  • 5x AMRAP 4 mins: Assault Bike Calories and Single Arm Dumbbell Front Squats
  • AbMat Sit-up : 100 Reps for Time

8

9

10

  • CrossFit Games Open 19.4 - Scaled

11

  • Push Press : 5x5
  • FT: 800 m, Push Press, 800 m and 3 more

12

13

  • "Tabata" - Bumper Plate Ground To Overhead : 8 x 20 secs / 10 secs
  • "Tabata" - Box Jumps : 8 x 20 secs / 10 secs
  • "Tabata" - Bottom-To-Bottom Air Squats : 8 x 20 secs / 10 secs
  • "Tabata" - Bike Calories : 8 x 20 secs / 10 secs
  • "Tabata" - Double Kettlebell Front Rack Hold : 8 x 20 secs / 10 secs

14

15

16

17

  • Chipper: Bike Calories, Double Unders, Box Jump Overs and 5 more

18

19

  • Every 3 mins for 18 mins: Squat Snatch + 2 Overhead Squat
  • AMRAP 12 mins: Squat Snatches, Toes-to-bars and Row Calories

20

21

22

23

24

  • Ring Rows (False Grip)s : 3x5, rest 30 secs
  • Alt EMOM 10 mins: Muscle-ups and Jerks
  • 3 RFT: Jerks, Muscle-ups and Bike Calories

25

26

27

28

29

30

Jul | 1

2

3

4

5

6