Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Complete 8 rounds for time of: 5 HSPU, 5L/5R pistols, 5 L-sit pull ups
- Snatch 1-1-1-1-1-1-1
- Complete 5 rounds of 10R/10L weighted step up (135/95# to 20/16″), 20 evil wheels, max consecutive pull ups, 90s rest
- 3x partner interval AMRAP in 5 minutes: 1) 5 power snatches (135/95#), 2) 10 wallballs (20/14# to 10/9′), 3) 5 burpees
- “CrossFit Total” – back squat 1-1-1, shoulder press 1-1-1, deadlift 1-1-1
- 4x800m run, start a run every 7 minutes
Happy Halloween!
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Couldn’t motivate myself to do the 4×800 on Halloween after walking the kids so…
5 rounds
1 minute row
10 power clean@95
7 rounds
10 db push press@35
5 strict pull ups
AMRAP 5
8 KBS@55
8 GHD sit ups
5 rounds, 5 KBS
Happy Halloween all!
Results:
HSPU/Pistol/L-sit
Adam 21:25 (35#, 16″ box)
Jenn 15:11 DC L-sit
Snatch
Nik 120
Coll 98
Total
Gerry 255/115/305 = 675
Hoagie 280/135/400 = 815 ALL 3 lifts were PRs!
Run
Tina 4:27/4:54/4:57/5:41
Nadine 4:31/4:53/5:06/5:13