Saturday 7-22-23
CFG 2021 event 10 / with a partner
30 toes to bar
1.5 mile run
30 toes to bar
1.5 mile run
30 toes to bar
One partner works while the other rests, partition as needed.
Every 2:00 for 10 rounds
1 snatch
Thursday 7-20-23
AMRAP 8:
2 wall walks
4 box jump-overs 30/24
Wednesday 7-19-23
CrossFit games 2009 event 5
3 rounds
30 wall ball shots 20/14
30 hang squat snatches 75/45
Tuesday 7-18-23
5 rounds
2:00 min to complete
:30 L-sit hold
10 burpees to target 12”
max distance db farmers carry 50/35
1:00 rest
*2 dbs
Monday 7-17-23
500/400m row
30 hang power cleans 135/95
500/400m row
Sunday 7-16-23
6 rounds
run 400m
rest 3:00 between rounds
Saturday 7-15-23
for load:
clean and jerks
2-2-2-2-2-2-2
Friday 7-14-23
AMRAP 5:
10 alternating single-leg squats
30 double-unders
15 pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
12 chest-to-bar pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
9 bar muscle-ups
– Rest 1:00 between AMRAPs.
Thursday 7-13-23
For time with a partner:
1,000-m row
400-m weighted front carry (70/100 lb)
100 GHD sit-ups
400-m weighted front carry
1,000-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.