CrossFit Workouts – Week of November 6th, 2023



Monday
“Backstreet Boys”
2 Rounds For Time (RFT)
100 Double Unders
25 Overhead Squats (95/65)
100 Double Unders
25 Toes to Bar



Tuesday
“Boyz II Men”
E6MOM x 5 Rounds
15/12 Calorie Row
6 Burpee Box Get Overs (48/40)
12/10 Calorie Row
6 Burpee Box Get Overs (48/40)
9/7 Calorie Row



Wednesday
“New Kids on the Block”
For Time
21-15-9
Calorie Assault Bike
Hang Power Cleans (115/80)

-rest 1:1-

21-15-9
Calorie Assault Bike
15-12-9
Hang Power Cleans (155/105)



Thursday
“Hanson”
4 Rounds for Time (RFT)
400m Run
40 Air Squats



Friday
“Open WoD 16.3”
AMRAP 7
10 Power Snatches (75/55)
3 Bar Muscle Ups


Saturday – Partner WoD
“Move for Independence”
AMRAP 19:19
1954m Row
-then, AMRAP of-
11 Burpees Over Bar
11 Deadlifts (95/65)
11 Shoulder to Overhead (95/65)

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