CrossFit – Mon, Oct 31
Crossfit Cle – CrossFit
Happy Halloween! We will not have class today at 5:30 or 6:30pm to allow our coaches and you all to enjoy some Trick-or-Treating!
Warm-up
2 minute erg
10 pvc passthrough
10 good morning
5 down and finish
5 high pull
5 high hang muscle snatch
5 overhead squat
5 hang power snatch
5 power snatch
10 pushups with hand movement
5 yoga inchworm
Set up and warm up each movement for the HalloWOD!
Metcon
31 rounds, 10 reps per round! Happy Halloween everybody!
Happy HalloWOD (Time)
31 rounds for time: *Optional 31 minute cap
1 muscle up (sub 3 dips)
2 power snatch 115/80#
3 overhead squat
4 bar facing burpee
*Rx+ for 135/95#
Post Metcon Accessory
All about control! Keep weights managable and work on your ROM and the control you keep through it.
Metcon (Checkmark)
3 superset rounds, not timed:
10 Romanian deadlift R/L
5 weighted windmill R/L (Reach straight between the feet/toes rather than down the leg)