CROSSFIT

Lift

Power Clean 3-3-3-2-2-2 (Ascending)

MetCon

“Tabata Mashup”

Wall Balls (W: 14/9 M: 20#/10′)

Burpees

Bear Crawl (25′ Lengths)

Calories Assault Bike

Due to some major conflicts, we have decided to move Nightmare On Wall Street 5 to next weekend (November 2nd). There will also be a few changes to this years competition so stay tuned for more details!!!

If you have any questions, comments, or concerns, please email jeff@crossfit431.com

We are very sorry for any inconveniences, we hope you all can still make it!!!

Please see Zen Planner for FULL schedule details and to sign up for NOWS 5

CROSSFIT

Gymnastics

EMOTM 15 Minutes of:

Min 1: Wt’d Plank

Min 2: 2-5 Ring Muscle Ups

Min 3: 10 Wt’d Pistol Squats

*Repeat 5 Times*

Strength (Muscular Endurance)

1 Minute AMRAP Back Squats (125/185#)

1 Minute AMRAP Air Squats

2 Minutes Rest

1 Minute AMRAP Back Squats (155/225#)

1 Minute AMRAP Air Squats

2 Minutes Rest

1 Minute AMRAP Back Squats (185/275#)

1 Minute AMRAP Air Squats

2 Minutes Rest

1 Minute AMRAP Back Squats (155/225#)

1 Minute AMRAP Air Squats

2 Minutes Rest

1 Minute AMRAP Back Squats (125/185#)

1 Minute AMRAP Air Squats

CROSSFIT

Strength

Deadlift 4×15 @ 50%

MetCon

4 Rounds For Time of:

15 Bench Press (95/135#)

20 Calorie Row

15 HSPU

20 SA DB Snatch (35/50#)

CROSSFIT

Lift

i) EMOTM 8 Minutes of:

Squat Clean + Front Squat (Ascending)

ii) EMOTM 8 Minutes of:

3 Push Jerk (Ascending)

MetCon

21-15-9 For Time of:

Squat Cleans (95/135#)

CTB Pullups