Thurs 10/31 halloween

Main – CrossFit

Class at 11am, 4pm and 5:30pm only.
NO 7PM CLASS!!

Warm-up

D-ROM (No Measure)

High Knees
Butt Kicks
Toy Soldiers
Squats
Lunges
Good Mornings
Toe Pulls
Knee Pulls
Quad Pulls
Pushup Inchworms
SpiderMan 3 Series
Iron Cross
Rollbacks
Pipe Shoulder Passes

Weightlifting

Snatch Balance (5×1)

Hang Clean (5×2 85%)

Metcon

Metcon (Time)

2 Rounds
3 MIN
Row 500m
Max Reps Ring Pushups
2 Rounds
3 MIN
Run 400m
Max Reps Toes To Bar