Mark Masavage

11/28/22

25 min AMRAP 500m C2 Bike 50 med-ball clean and jerks (50/30) 250m Row 50 med-ball push press (50/30) 250m Ski 50 med-ball cleans (50/30)

11/22/22

30 min AMRAP 200m Ski or 10/8 Cal Assault Bike 10 Push-ups 15 Air Squats

11/21/22

For Time 250m Row 50 sit-ups 500m Row 30 Sit-ups 1000m Row 20 sit-ups

11/20/22

REST DAY Everybody needs a day of rest. Enjoy it!

11/19/22

REST DAY Everybody needs a day of rest. Enjoy it!

11/17/22

Optional Strength: Deadlift Deadlift Warm Up 1 x 5 workset 3 rounds for time 500m row 12 bodyweight deadlifts 21 box jumps/step-ups (20″ box) Off CrossFit® main site.

11/16/22

Metcon 30 minutes of Cycling.

11/15/22

Optional Strength: Bench Bench Warm Up 3 x 5 workset 12 min AMRAP 12 KB Swings (53/35) 12 KB Squats 12 KB Single Arm Push Press (6 each arm) Off CrossFit® main site.

11/14/22

Optional Strength: Squats Squat Warm Up 3 x 5 workset The Ghost6 rounds of: 1 minute of rowing1 minute of burpees1 minute of double-unders, jump rope, or plate jumps1 minute of rest Off CrossFit® main site.