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  • CrossFit Exemplify

BURN Week of 11.15.21 (CrossFit Exemplify - Yorkville)

*Keep in mind these workouts are listed as the top tier in levels. We have beginner and intermediate options for every workout.

“This month’s exercise is next month’s health.”

Monday

AMRAP 16

20 Lateral Box Step Overs

20 Ring Rows

20/15 Cal Bike


Tuesday

3 Rounds for Time

12 Suitcase Deadlifts

200m KB or DB Suitcase Walk

* Every break complete 12 Air Squats


Wednesday

4 Rounds

10 DB Push Press

10 Up Downs

Rest 2:00

3 Rounds

10 DB Push Press

10 Burpees

Rest 2:00

10 DB Push Press

10 DB Facing Burpees


Thursday

2 Sets

On a 7:00 Running Clock

150 Double Unders

50/40 Cal Row

Max Slam Balls over Shoulder with remaining time...

Rest 3:00 b/t sets


Friday

E2MOM x 16 minutes

Min 1&2 - 400m run or 500m row

Min 3&4 - AMRAP of 50' bear crawl + 6 push ups + 10 DB goblet lunges


Saturday

AMRAP 12

5 DB Front Squats

7 Box Jumps

10 KB Swings


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