OhY3GF6 – Page 4 – CROSSFIT EAST

Monday 20251006

Complete as many rounds as possible in 20 minutes of:

30 squats to a target ( use a wall ball )
20-calorie row
30 sit-ups ( holding a wall ball )

Row 5,ooo Meters

or Run 3.1 miles

20-minute AMRAP

Complete as many rounds as possible in 20 minutes of:

30 squats
20-calorie row
30 sit-ups

12 thrusters
12 strict pull-ups

Chronic Disease: “We Have The Answer”

3 rounds

21 Deadlift

21 Pushups

21 Box Jump

3 Rounds

250 Meter Row

15 Bar Thrusters

10 Toes to Bar

Complete as many rounds as possible in 20 minutes:

10 strict pull-ups
25-feet of weighted lunges
50 double-unders
25-feet of weighted lunges

Men hold 35-lb dumbbells for the lunge
Women hold 25-lb dumbbells for the lunge

Deadlift 5-5-5-5-5 reps

Additionally, practice L-sits for 20 minutes.

5 rounds for time:

Bike 15 calories
15 front squats

30 wall balls
30 sit-ups
Run 400 meters