Programming – Week of October 10th, 2022

CrossFit Workouts – Week of October 10th, 2022

“Harley Quinn”
4 Rounds for Time (RFT)
16 Calorie Row
12 Shoulder to Overhead (135/95)
8 Chest to Bar

*15min Cap

Squat Endurance Test


“KB Bane”
10 Goblet Squats (53/35)
10 Goblet Lunges
15 Lateral Burpees Over KB/DB

5 Rounds for Time (RFT)
400m Run
65 Double Unders

*20min Cap
*Ratio of doubles to singles is 1:1 if you’re going to work on your double unders. If not, it is double the amount of single unders

“Billie Jean”
4x AMRAP 4
5 Double DB Deadlift (50/35)
4 Devil’s Press (50/35)
3 Double DB Thrusters (50/35)

*1min rest after each AMRAP
*Pick up where you left off in each AMRAP

Inversion Practice – 10min


“Walking Diane”
For Time
21-15-9 Deadlifts (225/155)
8-6-4 Wall Walks

*10min Cap

Saturday – Partner WoD
“Crab Cakes & Football”
AMRAP 30 w/ Partner
150/120 Calorie Assault Bike
100 Dual KB Hang Clean & Jerk (53/35)
50 Toes to Bar

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