CrossFit – Wed, Oct 16
October 31 Mile Challenge Day 16 (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
Clean (1 “Perfect” Clean @85% 1RM Clean)
Every 1:30
Metcon Warm Up
2-3 Sets
1:00 Bike
3-5 Bench Press
3-5 Back Squat
Prep
1 Set (at weight)
2 Bench Press
2 Back Squat
Tillamook (Time)
10-9-8-7-6-5-4-3-2-1
Bench Press (155/105)
Back Squat (225/155)
Time Cap 15 Mins
Mobility
Hip Halo
Barbell Prep
Burgener Warm Up (Clean)
3xHigh Hang Clean + 3x Hang Clean +3x Clean