October 31, 2019

CrossFit

Warm Up:

Run/Row/AB/DU
EMOM 9:00
1) 10-15 Tuck Jumps
2) 12-15 Banded Front Rack Squats
3) 5 x :3-:5 Chin over bar or Ring Row Iso holds (Chinup Grip)

Strength: SuperSet 4x
6 BB Front Rack Lunges
6 Chinups (Scale: Toe Assist)

WOD: “This is Halloween”
7rds
7 Burpee BJ Over (24/20)
7 Thrusters (95/65)
7 Pullups
*15min cap*
**Compare 11.2.18**

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 12-15 Banded Thrusters
2) 10-15 Tuck Jumps
3) 10-15 Dual DB Suitcase Deadlift

Partner WOD: “Monster Mash”
21-15-9-9-15-21
Thrusters (95/65)
Box Jumps
DB Cleans (40/25)
Finisher: Accumulate 30 Straight Leg Lifts & 30/30 Russian Twists

Barbell

Hang Clean – Heavy Single then 60% of Single for MR
Landmine rows 4×10 (Build)
Lateral Raise 4×10 (half/full)
SuperSet 4x:
a) 25 Russian Swing
b) 25 Situps