CrossFit - Tue, Oct 410 Min Amrap (AMRAP - Rounds and Reps)<p>10 Min Amrap</p><p>10 DB&nbsp;Front Rack Lunge 30/20 (Rx+ 50/35)</p><p>10 Hollow Rocks</p><p>10 Renegade Rows</p>Power Clean (4x6 60%)

CrossFit - Mon, Oct 3Thruster (Establish 1 RM Thruster )<p>From the Rack</p>Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsStrength<p>2 sets Max Pull Ups</p>

10.2.2022Deadlift (2x20 60%)Metcon (Time)Min 0-4 20 C&J 115/75 (rx+ 135/95) Metcon (Time)Min 4-8 40 Burpees over the bar Metcon (Time)Min 8-12 10 C&J 20 Burpees over the bar

10.1.2022Back Squat (5@65%, 5@75%, max @ 85%)Squat focus retest - lets see those PRs!Metcon (Time)3 RFT 20 Alternating DB Snatch 30/20 (rx+ 50/35) 20 Toes To Bar (scaled V-Ups) 20 Jumping Lunges

9.30.2022Mogadishu Mile (Time)Mogadishu Mile 4 Rounds for Time 19 KB Ground to Overhead 53/35 19 KB Front Squat 19 KB Push Up Each Hand 400 M KB Run

9.29.2022Mobility15 minutes with CoachMetcon (AMRAP - Reps)3 min Assault Bike for Calories 2 min rest 3 Min Row for Calories 2 min rest 3 min Cindy: 5 pull ups 10 Push ups 15 Squats 2 [...]