Monday’s Workout
Part 1
3×5 Step Back Lunge
Part 2
4 Rounds For Time
100m Lunge
300m Run
**Wear a vest if you have one**
Tuesday’s Workout
AMRAP 20
15 Push Press
15 Toes to Bar
75 Double Unders
Wednesday’s Workout
Part 1
5 Rounds For Time
5 Burpee Muscle Ups
10 Front Squats
Part 2
100 Ring Rows For Time
Thursday’s Workout
Part 1
3×5 Sumo Deadlift
Part 2
CrossFit Open 14.3
AMRAP 8
10 Deadlifts
15 Box Jumps
15 Deadlifts
15 Box Jumps
20 Deadlifts
15 Box Jumps
25 Deadlifts
15 Box Jumps
30 Deadlifts
15 Box Jumps
35 Deadlifts
15 Box Jumps
Friday’s Workout
For Time
1600m Run
30 Sit Ups
100m Farmers Carry
1200m Run
30 Sit Ups
100m Farmers Carry
800m Run
30 Sit ups
100m Farmers Carry
400m Run
30 Sit Ups
100m Farmers Carry
Saturday’s Workout
Part 1
3×5 Push Jerks
Part 2
EMOM 12
Minute 1-10 Strict Pull Ups
Minute 2-20 Air Squats
Minute 3-15/12 Calorie Row
Minute 4-20 Push Jerks