Sat Oct 20 – “Fender Bender” 8/25
Teams of 3
For Time (30 Minute Cap):
400 Meter Wreck Bag Run (50/35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Wreck Bag Run (50/35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Wreck Bag Run (50/35)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

Fri Oct 19 – “Daily Dozen”
3-position power snatch
Build to a heavy
AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups

Thurs Oct 18 – “Annie’s on the Run”
Front squat
3 sets of 5
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

Wed Oct 17 – “Eighteen Wheeler”

AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Sun Oct 14 – “Monster Mash” 8/20
CrossFit Linchpin Test 5
For time:
20 Back Squats, 225/155
2 Mile Run
20 Back Squats, 225/155
5 Rounds for time of:
50 Double-unders
15 Hang Power Snatch, 75/55
For time:
50 Burpees over the box, 24″/20″
*Rest 5 minutes between workouts.

Sat Oct 13 – “The Ghost”
6 Rounds:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

Fri Oct 12 – “Nancy”
Pausing overhead squat
Moderate set of 2
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

Thurs Oct 11 – “Shipwreck”
5 Rounds:
500 Meter Row
10 Wreck Bag Cleans (50/35)
16 Wreck Bag Reverse Lunges (50/35)
24 AbMat Sit-ups

Wed Oct 10 – “Half Bad”
AMRAP 18:
30 Deadlifts (135/95)
15 Pull-ups
30/21 Calorie Bike
15 Pull-ups

Tues Oct 9 – “Sky Hook”
Push Press
Heavy set of 3
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)