Monday’s Workout

The CrossFit Total

1-1-1 Back Squat

1-1-1 Shoulder Press

1-1-1 Deadlift 

Tuesday’s Workout

For Time

1600m Run

3 Minute Rest

1200m Run

2 Minute Rest

800m Run

1 Minute Rest

400m Run

Wednesday’s Workout



5 Pull Ups

10 Push Ups

15 Air Squats

Thursday’s Workout

The Other Total

1-1-1 Clean

1-1-1 Bench Press

1-1-1 Overhead Squat

Friday’s Workout

2,000m Row For Time

Saturday’s Workout

Challenge Workout

“Fire Force”

9 Rounds For Time

12 Wall Balls

9 Toes to Bar

6 Burpee Box Jump Overs