10.16.2019 Warm-up 200m Run 3 Rounds 25 singles 10 Double Touch 5 Walkouts 30 second Dead Hang PVC Shoulder Progression Begin warming up to Deadlift weight Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

10.15.2019 Warm-up 200m Run 10 Pause Air Squats 5 Walk Outs 30 second Dead Hang 250m Row 30 second Dead Hang 5 Walk Outs 10 Pause Air Squats PVC Shoulder Progression Sprints 1 Mile Sprint Run, Row or Bike Pick your poison Rest until Metcon Metcon (Time) 30 t2b 400m Run 15 Dbl DB Snatch…

10.14.2019 Warm-up 200m Run Russian March High Knees Butt Kickers PVC Shoulder Progression w/ Burgener Warmup Barbell 10 GM 10 Strict Press Burgener Warm Up Weightlifting Clean Progression 12 minutes BTH High Pull+Hang Power Clean+Hang Clean Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 10 Strict Press 95/65 10 Wall Balls 20/14 10 HSPU…

10.11.2019 Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 65 lb /45lb 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes

10.10.2019 Warm-up 200m Run Walking Lunges 10 WBS each side PVC Shoulder Progression Banded Hip Stretches off rig Barbell 10 GM 10 Strict Press 10 Front Squat Front Squat (Weight) Build to 70% Then 4×9 at 70% Metcon (Time) Chipper – Open Tuneup 80 AbMat Situps (GHD RX+) 60/50 Cal Row/AB 40 Pullups 20 HSPU

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