Tuesday

AMRAP in 15min of:

 Back Hall Sprint

 20 Wallballs

 20 4 count Flutter Kicks

Monday

8 Round for TIME of:

2 Clean & Jerks (155/105)

5 Pull-UPs

10 Push-UPs 

15 Squats

FUNday

IN TEAMs of 2

22 Rounds for TIME of:

9 Burpees

8 Ground-to-Overheads (95/65)

Cash Out: 2,000m ROW/SKI

Ariz. officer shot 8 times in 2021 delivers World Series Game 5’s first pitch

Dia de los muertos

Walk Backwards for 10min

4 Sets - Not Timed

 10 Bulgarian Split Squats*

 10 Barbell Box Step-UPs*

 10 GHD Situps 

*5 Left + 5 Right

Increase weight each set

Wednesday

CrossFit Football Total

 Power Clean

 Back Squat

 Bench Press

 Deadlift 

After the warm up, you have 3 attempts to reach a 1 rep max for each of the following movements.  Add the highest weight lifted for each lift and that gives you your CrossFit Football Total.

Tuesday

5 Rounds for TIME of: 
 500m ROW
 15 DB Shoulder Presses (35/25s)
 30 Lunges 

Monday

“Helen”

3 Rounds for TIME of:

 400m RUN
 21 KB Swings (53/35)
 12 Pull-UPs

“I always believe that tomorrow will be better than today. But I’m also a realist, and I know that believing and hoping won’t make it so. Doing is what matters.” 

                        -Mike Bloomberg