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10/31/2014

31
Oct

10/31/2014

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Main – CrossFit

Agility Drills (No Measure)

Capacity Test (AMRAP – Reps)

13min running clock:

4 min row for calories/800 meter run

1 min rest

3 min jumping pullups

1 min rest

2 min air squat

1 min rest

1 min shoulder to overhead 65/45#

Level 2:

Pullups

Back Squat 115/80

S2O 95/65

Level 3:

CTB

165/115

135/95
Lurong Peeps must do same level they did last time.

Halloween Pumpkin WOD (AMRAP – Rounds and Reps)

As many rounds as possible carrying a pumpkin in 8 mins of:

200 m Run

10 Sit Up (Abmat)s

20 Thrusters

30 Walking Lunges

40 Step Ups – 20inch Boxes

If your pumpkin touches the ground at anytime after the AMRAP begins it is an automatic 20 burpee penalty.
If ya don’t have a pumpkin then you will carry a 20lb med ball or 25lb plate.

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