CROSSFIT

Accessory

Rotator Cuff 3×5

SA Bent Over Fly 3×5

MetCon

*35 Minute Time Cap*

20 Rounds For Time of:

1 Ring Muscle Up/3 CTB Pull-ups

3 Strict HSPU/3 Deficit Pushups

 1 Snatch (105/155#)

Mobility

Group Stretch

CROSSFIT

MetCon

A. 2000m Row For Time

B.  100 Wall Balls (W: 14/9 M: 20#/10′) For Time

C.  200 Double Unders For Time

D.  50 Plate Burpees (25/45#) For Time

*4 Minute Rest Between MetCons/Any Order*

Accessory

3 Sets of:

15 GHDSU

20 Corkscrew Leg Lifts

25/side Ab Bicycle

CROSSFIT

MetCon

A) EMOTM 15 Minutes of:

5 Non Chest Down Burpees

8 Pushups

10 Air Squats

-90s Rest-

B) Partner Pyramid Shuttle Sprints (1-2-3-4-3-2-1)

*Lay Down/Stand Up On FAR End*

-120s Rest-

C) Repeat Part A

Strength

Hugo Lunges 4×5/side (Ascending)

(Bulgarian Split Lunge)

HAPPY HALLOWEEN!!!

CROSSFIT

MetCon

In Teams Of 2, Complete For Time:

“666”

*Partion As Needed*

111 Deadlifts (95/135#)

111 Box Overs (20/24″)

111 Hang Power Cleans (75/115#)

111 KB Goblet Squats (1/1.5 Pood)

111 Thrusters (55/75#)

111 Medicine Ball Situps (14#)

One more sleep, I hope you are all ready… We are!!!

Reminders: