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131031

31
Oct

131031

Main – CrossFit

Happy Halloween. You are a scary bunch!!!!

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Warm-up

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP up ladder

3-6-9-12-etc

Toes 2 Bar
Power Snatch 135/85

Metcon

800m Run (Time)

Max Effort 800m Run

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