November 5 – November 10, 2018


Monday: WOD: “Oblivious”
5 Squat Cleans
20 KBS/200m run/2 rope climbs
20 min AMRAP

Tuesday: WOD: “Sally UP!”
Backsquat FUN!
HSPU/STRICT PULLUP WORK
ROWING AND RUNNING

Wednesday: WOD: “Sweet Sixteen”
200 Single Unders
16 WB: Men’s 20# / Women’s 14#
16 Pull Ups
16 Sit Ups
5R4T

Thursday: WOD: AMBAP/AMMAP
as many burpees as possible in 10 min
rest 2 min
as many meters as possible in 8 min (row or run)

Friday: WOD:
6 HSPU
9 C&J
12 Box Jumps
4R4T

Saturday: WOD:
10 Push Press; 12 TTB; 14 FS
2 rounds
50 M Lunge; 50 DU; 50 M run; 50 DU
2 rounds
20 Min AMRAP

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
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