Month: November 2020

Monday CrossFit

Metcon (Time)
ARMRAP 16
500m Row
20 Box Jump Over 24/20
15 Wall Ball 20/14
10 Burpees
5 C2B Pull Ups

Friday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 30
1k Meter Row
100 Air Squats
50 DB OHL 35#/20#
25 DB Push Ups

Friday CrossFit

Shoulder Press (5 x 10 @ 35 – 50%)
3 Strict Pull Ups between each set.
Metcon (Time)
3 RFT
19 Swings
22 Air Squats
14 Push Ups

Thursday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 15
10 Goblet Squats
20 SA DB PS
200m Run
AMRAP 15
10 Knee to Elbow
20 DB OH Sit Up
200m Row

Thursday CrossFit

Metcon (Time)
7 RFT
10 Ring Rows
10 Wall Ball
10 Swings
10 Push Ups

Wednesday BURN

2k Row (Time)
Max Effort 2k Row
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (AMRAP – Reps)
10m Clock
Max Step Ups 24"

Wednesday CrossFit

Snatch Grip Deadlift (10m to Find Heavy Set of 5 Reps)
Metcon (Time)
4 RFT
200m Run
20 Lunges
10 Air Squats

Tuesday BURN

Metcon (AMRAP – Reps)
3m Max Effort
DB Thrusters 25#/15#
Rest 1m
Air Squats
Rest 1m
Double Unders
Rest 1m
Sit Ups
Rest 1m
Push Ups
Rest 1m
Ski for Cal

Tuesday CrossFit

Back Squat (4 x 10 @55-60%)
7 Tall Box Jump between each set.
Metcon (AMRAP – Reps)
7m Clock
Max Burpee

Monday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 30
1000m Row
50 Thrusters 45#/30#
15 Jumping Pull Ups