CrossFit Workouts – Week of October 21st, 2024

BRING-A-FRIEND WEEK IS HERE!

Monday
AMRAP 8
3-6-9-12-15-etc.
Hang Power Cleans (135/95)
Pullups

Tuesday
Strength – Bench Press
5 Sets of 4 Reps on 2:30 Clock

-then-

For Total Time
25 Burpee Box Jump Overs (24/20)
25 DB Thrusters (50s/35s)

-rest 5min-

25 Burpee Pullups
25/18 Calorie Row

-rest 5min-

25 Burpees to 6″ Target
25/18 Calorie Air Bike

Wednesday
“McGhee”
AMRAP 25 w/ Partner
Partner 1:
200m Run

Partner 2:
5 Deadlifts (155/110)
13 Pushups
9 Box Jumps (24/20)

*Runner is the timekeeper so you will switch roles when runner comes back in from running

Thursday
Strength – Deadlift
5 Sets of 4 Reps on 2:30 Clock

-then-

For Time
100/75 Calorie Row or Air Bike
200 Double Unders
50 AbMat Sit Ups

*This is a choose your own adventure workout so you can break this up as you wish. You simply need to accomplish all of the work

Friday
4 Rounds for Time (RFT)
16 Dumbbell Front Rack Reverse Lunges (50s/35s)
16 Toes to Bar

Saturday – Partner WoD
Teams of 2 – 13 Rounds for Time (RFT)
13 Calorie Row/Bike
13 Double DB Thrusters (50s/35s)
1 Rope Climb
13 Single Dumbbell Devils Press
13 Burpees

*One set of dumbbells per team
*Alternate movements