Monday
A. 10 Min EMOM:
1) 3 Front Squat
2) 6 Back Squat
*Use the same load for both. Shoot for 60% of your 1RM Front Squat
B. “Optimus Prime”
7 Min AMRAP:
– Max Wall balls (20/14)
*Every minute, including 0:00=7 Deadlifts (185/135)
Tuesday
*Against a running Clock
A. From 0:00-10:00
For Time:
– 30 BBJO (24/20)
– 30 Hang Snatch (95/65)
B. From 10:00-20:00
For Time:
– 30 BF Burpees
– 30 Hang Cleans (115/75)
C. From 20:00-30:00
– 20 DB Burpee Box Step Over (50/35) (24/20)
Wednesday
A. 10 Min EMOM:
1) Max Cals AB
2) Rest
Rest 5 mins
B.10 Min EMOM:
1) Max Cals Row
2) Rest
Rest 5 mins
C. 10 Min EMOM:
1) Max DUs (use heavy rope if proficient)
2) Rest
Thursday
*HAPPY THANKSGIVING! Only 7:30am/9am classes
Complete the following with a partner:
A. “Appetizer”
10 Min AMRAP:
– 25 Deadlifts (225/155)
– 50 Wall Balls (20/14)
*Break deadlifts as needed. One Partner Holds DL bar while other does wall balls, switch as needed.
Rest 5 mins, then:
B “Main Course”
15 Min AMRAP (alternating Full Rounds)
– 7 S2OH (135/95)
– 7 T2B
– 7 Front Squat (135/95)
– 7 C2B
Rest 5 mins, then:
C: “Dessert”
12 Min AMRAP (Wear weight vest):
– 1 Mile Run (Together, Murph loop)
– Max Burpee Box Jumps (24/20)
Score=Burpee box jumps
Friday
*No Classes. Open Gym 9am-1pm
A. Free Day 😉
OR
30 Min AMRAP:
– 5 Sandbag/Dball Over the shoulder
– 50’ Bear Hug Carry
– 25/20 Cal Row
– 5 Wall Walks
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am