Programming October 7th- October 13th
Monday
10 Rounds for time
Lunge 20’
10 DB Squats
Lunge 20’
10 Single Arm DB Hang Clean and Jerk
s(50/35) f(35/20)
*every time you drop the dumbbell 10 burpee penalty*
Tuesday
5 minute AMRAP
Max cals bike
Rest 1 minute
12 minute AMRAP
3-6-9-12-15-…
Power clean and jerk s(165/115) f(115/75)
Toes to bar f(kipping knee raises)
Wednesday
For time:
1 round
30 Burpees to plate
30 Wallballs s(30/20) f(20/14)
90 Double Unders f(50)
2 Rounds
15 burpees to plate
15 wallballs
45 double unders f(25)
3 rounds
10 burpees to plate
10 wallballs
30 double unders f(15)
Thursday
5k row with a partner
*switch every 250m*
Friday
2 rounds for time:
10 strict pullups f(ring rows)
10 Turkish Getups s(1.5/1) f(1/.75)
20 cal row or bike
20 cal row or bike
30 box jump overs s(30/24) f(24/20)
30 anchored situps
Saturday
CrossFit Games Open 20.1
10 rounds for time:
8 Ground to Overhead s(95/65) f(65/45)
10 burpees over bar
*15 minute time cap*
Sunday
Get outside and be Rad
Join us for Yoga at the following locations/times
Annapolis District 9:30 AM
Columbia District 9:00 AM
Accessory
Strength
Rest Week
Gymnastics
Rest Week
Aerobic
Rest week