Week of November 20-26, 2017

Monday, Nov. 20

"Lanny"

  • 15 DL (155/105)
  • 12 Push Jerk
  • 9 Burpee over Bar

5 RFT


Tuesday, Nov. 21

"Denim"
By Ben Bergeron

  • 60 Double Under
  • 30/21 Cal Row
  • 15 OHS (115/80)

AMRAP - 15 min


Wednesday, Nov. 22

"Goodman"

  • 21-15-9
  • PCL (135/95)
  • T2B

For Time


Thursday, Nov. 23

Thanksgiving Holiday Workout
(FGB Style)

  • Row
  • G2OH (135/95)
  • DB Burpee (50/35)
  • Wall Ball (20/14)
  • Run (200m)

5 rounds for total reps
(1 min rest between rounds)


Friday, Nov. 24

"Shaft"

  • 500m Row
  • 20' DB OH Walking Lunge (50/35)
  • 15 Ring Dip
  • 20' BS OH Walking Lunge

3 RFT


Saturday, Nov. 25

"Zappa"
(Partner Workout)

Teams of 2
50-40-30-20-10

  • HPCL (135/95)
  • Box Jump (20")
  • Abmat Sit-Up
  • Double Under (Each)

For Time


Sunday, Nov. 26

Crossfit Linchpin Test 3

  • 21 Wall Balls 20/14
  • 14 Handstand Push-Ups
  • 7 Deadlifts 315/205

3 RFT

Macey Snelson