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10/28/19-11/2/19

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Monday
AFTERBURN
Teams of 2
AMRAP 35
100m Sled Drag 90/70/45
DB Rows
Alt DB Curls
Alt DB S-2-Oh
DB Burpees
Banded Bike Crunches

Tuesday
Strength
8×2 Front Squat

Cond.
14 Min Time Cap
Run 1mi
AMRAP w/remaining time
Clean & Jerks 1/2 BW

Wednesday
Strength
a1)4×12 Neutral DB Bench
a2)4×8 Dips

Cond.
5 Rounds |Every 2.5 min
4-3-2-1
Deadlifts 225/155
Burpees Over Bar

Thursday
Strength
4×10 Back Squat

Cond.
3 RFT
100 Double Unders [Scale 250 Singles]
25 Power Snatches 75/55

Friday
CrossFit Open Workout 20.4

Saturday
1000 REP WORKOUT
Starts at 830AM

BE READY