October 2023

**New Crossfit Jenks hoodies, sweatshirts and long sleeve t’s are available for pre-order and will be here just in time for the colder weather! Click HERE to view the order form. Deadline to order is November 1st, all orders will be auto-drafted December 1st.** 

With a partner,
AMRAP in 20 minutes of:
32 Double unders MRX Heavy rope singles or Jumping Jacks
16 Alternating DB snatches
8 DB Thrusters

Partner 1 does 32 double unders, then partner 2 does 16 alternating DB snatches, then partner 1 does 8 DB thrusters, then partner 2 does 32 double unders, continue this pattern until time expires.

Choose a load to do the 16 snatches and 8 thrusters unbroken.

**New Crossfit Jenks hoodies, sweatshirts and long sleeve t’s are available for pre-order and will be here just in time for the colder weather! Click HERE to view the order form. Deadline to order is November 1st, all orders will be auto-drafted December 1st.** 

“HELEN”
3 RFT:  
400m Run
21 KBS 55/35# RX+ 70/55# MRX 45/25#
12 Pull-Ups RX+ C2B MRX Ring Rows

Rest 4min

“Finisher”
For Time: 
400m Single KB/DB or Sandbag or Slamball or Plate Carry 53/35 RX+ 70/53lbs

**Weight must be carried below shoulders (NOT on shoulders), i.e. farmers carry or belly/bear hug or hang carry**
Penalty for setting weight down = 10 push-ups or 5 burpees

Compare to October 20, 2022.

5 Rounds, each for time of:
500 Meter row
E7MOM (these are every 7 minutes so they should be all out sprints each round)

**At the end of last 7 minute clock, conduct a:

5min AMRAP:
10 Deadlifts 185/125# MRX 155/105#
10 Box Jumps 24/20 MRX 20/18

Compare to December 22, 2022.

With a partner, complete 10 rounds each for time of: 
10 Burpees to touch
1 Seated legless rope climb, 15′ MRX 10′

*Alternate rounds with a partner. For the burpees, touch something 3 inches above your standing reach. If you do the workout solo, rest 1 minute after each set.

Rest day