CROSSFIT

Strength

Front Squat 10-8-6-4-2

CASHOUT: 30 Single Arm OH KB Squats

MetCon

“Tabata Mashup”

Axl Bar Deadlifts (70/100#)

Box Hops (20/24″)

Power Snatches (55/75#)

Bar Over Burpees

CROSSFIT

Technique

Power Clean – The Catch (Footwork/Depth)

Lift

Hang Power Clean 3-3-3-2-2-2

EMOTM 8 Minutes of:

-Hang Power Clean/Push Press/Split Jerk

Skill

30 Kips

20 Beat Swings

10 CTB Pullups

MetCon

For Time:

100 Thrusters (35/45#)

*Every 2nd Minute Perfrom 5 Burpees

CROSSFIT

Mobility

Hamstrings/Delts

Strength

OH Lunge Walk 10-10-10-10-10

SL Step Ups 3×5/Side (30/50#)

MetCon

5 Rounds NOT For Time of:

8 Wall Balls (W:14/9, M:20#/10′)

12 SA Alternate KB Snatches (1/1.5 Pood)

16 Tuck Jumps

200′ Shuttle Sprint

60s Rest

***Slowest Round Will Be Recorded***

CROSSFIT

Strength

Back Squat 10-8-6-4-2

EMOTM 8 Minutes of:

-1 Back Squat (>85%) + 6 Pistol Squats

MetCon

60 Calorie Row

50 KB Swings (1/1.5)

40 Burpees

30 Pullups

20 Ring Pushups

11:00-11:20 – Welcome/Introductions/Team Warmup

11:25-11:29 – Pumpkin Purgatory Demo

11:30-11:50 – Heat 1

11:52-12:12 – Heat 2

12:15-12:24 – Satan’s Sled Push  & Freddy’s Deadlift Demo

12:25-12:35 – Heat 1

12:36-12:46 – Heat 2

12:47-12-57 – Heat 3

12:58-1:08 – Heat 4

1:09-1:19 – Heat 5

1:20-1:30 – Heat 6

1:31-1:41 – Heat 7

1:42-1:52 – Heat 8

1:55-2:04 – Skeleton Sacrifice Demo

2:05-2:25 Heat 1

2:15-2:35 Heat 2

2:25-2:45 Heat 3

2:35-2:45 Heat 4

3:00 – Awards/Prizes