CrossFit Workouts – Week of September 30th, 2024

Monday
Strength – E1:30 x 6 Sets
2 Back Squats @ 75%

-then-

“The Price Is Right”
2 Sets x 3 Rounds – Each for Time
15 Wall Balls (20/14)
9 Pullups
3 Wall Walks
-3min rest between sets-

Tuesday
“Wheel of Fortune”
2 Rounds for Time (RFT)
20/16 Calorie Row
20/16 Calorie Air Bike
-rest 1:1-
2 Rounds for Time (RFT)
15/12 Calorie Row
15/12 Calorie Air Bike
-rest 1:1-
2 Rounds for Time (RFT)
10/8 Calorie Row
10/8 Calorie Air Bike

Wednesday
Strength – E1:30 x 8 Sets
2 Squat Snatch Singles

-then-

“Family Feud”
AMRAP 15
10 Left Arm Hang Dumbbell Clean & Jerks (50/35)
10 Burpees Over Dumbbell
10 Right Arm Hang Dumbbell Clean & Jerks (50/35)
100m Run

Thursday
Strength – E1:30 x 6 Sets
2 Deadlifts @ 75%

-then-

“Are you smarter than a 5th Grader?”
21-18-15-12-9-6 For Time
Front Rack Lunges (95/65)
Toes to Bar

Friday
“Jeopardy!”
AMRAP 2 (8 Sets Max)
15 Ring Rows Or 15 Dumbbell Bent Over Rows (35s/25s)
10 Handstand Pushups
Max Effort Box Jump Overs (24/20)
-no rest between sets-

*Continue this pattern until 100 Box Jump Overs are reached FOR TIME