Month: November 2020
Tuesday BURN
Metcon (Time)
6 RFT
45 D/U’s
35 Squats 45#/30#
25 Box Jumps
15 Burpees
45 D/U’s
35 Squats 45#/30#
25 Box Jumps
15 Burpees
Tuesday CrossFit
Metcon (AMRAP – Rounds and Reps)
EMO2M 8m
20/16 Cal Row
Max D/U’s
rest 3m
EMO2M 8m
20/16 Cal Ski
Max Squat
20/16 Cal Row
Max D/U’s
rest 3m
EMO2M 8m
20/16 Cal Ski
Max Squat
Monday BURN
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
10 KB Swings
10 Russian Twists
200m Row/Bike
+10/+100m Each Round
10 KB Swings
10 Russian Twists
200m Row/Bike
+10/+100m Each Round
Monday CrossFit
Drop Snatch (6m Clock find Heavy Single)
Snatch Balance (6m Clock to Find Heavy Single)
Metcon (Time)
2 RFT
20 OHS w/ Plate 25#/15#
20 Burpee Over Plate
20 OHS w/ Plate 25#/15#
20 Burpee Over Plate
Friday BURN
Metcon (Time)
10 RFT
25 DUs
20 Deadlifts 75#/45#
15 C&J
5 Renegade Rows 35#/20#
25 DUs
20 Deadlifts 75#/45#
15 C&J
5 Renegade Rows 35#/20#
Friday CrossFit
Metcon (AMRAP – Reps)
Partner
8m Clock
Max Burpee Box Jump Overs
8m Clock
Max Burpee Box Jump Overs
Metcon (Calories)
Partner
10m Clock
Row for Cal
10m Clock
Row for Cal
Thursday BURN
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
1k Meter Row
100 Air Squats
50 DB OHL 35#/20#
25 DB Push Ups
1k Meter Row
100 Air Squats
50 DB OHL 35#/20#
25 DB Push Ups
Thursday CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
8 HS 95#/65# – 8 Bur-OB
Rest 2m
AMRAP 6
50 D/U’s – 50 Squats
Rest 2m
AMRAP 4
10 PC&J – 10 Push Press
8 HS 95#/65# – 8 Bur-OB
Rest 2m
AMRAP 6
50 D/U’s – 50 Squats
Rest 2m
AMRAP 4
10 PC&J – 10 Push Press
Wednesday BURN
Metcon (Time)
3 RFT
100 DUs (x2 singles)
25 Push Ups
800m Row/Ski
25 Pull Ups
800m Run (30 Cal Bike)
25 Wall Ball 20#/14#
100 DUs (x2 singles)
25 Push Ups
800m Row/Ski
25 Pull Ups
800m Run (30 Cal Bike)
25 Wall Ball 20#/14#
Wednesday CrssFit
Overhead Squat (5, 4, 3, 2, 1)
Metcon (AMRAP – Reps)
6m Clock
Max DB Burpees 50#/35#
Max DB Burpees 50#/35#
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