CrossFit – Wed, Oct 9

October 31 Mile Challenge Day 9 (AMRAP – Reps)

Score Reps

Challenge: Complete 1 Mile Every Day (Walk or Run) for 31 Days in October!

You can do more, but only 1 mile will count per day toward your 31 mile goal

1 Rep = 1 Mile

Warm Up

Mobility

Crossover Symmetry

Banded 7’s

Barbell Prep

Burgener Warm Up (Snatch)

Snatch (2 Sets
4 Power Snatch @75-78%
2 Sets
3 Power Snatch @80-83%
2 Sets
2 Power Snatch @85-88%)

Do a Set every 1:30

All Reps done as singles

Metcon Warm Up

10 Mins Moving through

1:00 Row (Easy)

:30 Handstand Hold

:15 Straight Arm Plank Hold into negative push up

5 V Push ups

Workout Prep

1 Set

5 Push Ups

3 Cal Row

3 Hand Stand Push Ups

3 Cal Row

1 Strict Hand stand Push up

Mowgli the Man Cub (Time)

For Time

45 Push Ups

30/24 Cal Row

30 Handstand Push Ups

30/24 Cal Row

15 Strict Handstand Push Ups

Time Cap 14 Mins

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