November 6, 2020

At-home Zoom Schedule:
5:30 AM - Workout of the Day
7 AM - Workout of the Day
8 AM - Bootcamp
9:30 AM - Workout of the Day
Noon - Yoga
5:30 PM - Workout of the Day
7 PM - Workout of the Day
Workout of the Day and yoga Zoom code: https://zoom.us/j/912010371
Password: cftp
Bootcamp zoom code: https://zoom.us/j/8406164952
Password: 020214

Workout of the Day
Support Your Local Box Workout 1 (Join us at 7 PM tonight, Sunday on Facebook live to watch Coach Zach and Coach Dan throwdown on this first workout!)
Dumbbell Version:
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35 lb. ♂ 50 lb.

Creative Substitutes for Dumbbell:
Dumbbell of a different weight
• Plastic milk jug
• Can of food
• Water bottle
• Kettlebell

Rest 3 Minutes

10 Minute AMRAP (Dumbbell Version)
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges
10 Minute AMRAP (No-equipment Version)
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges

*Two scores. Be sure to enter your "Support your local box" score on the games.crossfit.com site!

Bootcamp/Burn Workout
25 Minute Workout
10 Minutes to work your way up
Ground to Overhead
Box Jumps

Rest 5 Minutes then:

10 Minutes to work your way back to zero from where you got to in part 1

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