Main – CrossFit
Metcon (Time)
partner wod
2 rounds
400 meter kb farmer carry 2x 52/35
50 wall balls 20/14
50 situps
50 pullups
Share work as needed with one partner working at a time. On the run one partner carries both KB’s. But share the KB’s on the run as well. If it’s a male/female team then 44lbs.
Metcon (AMRAP – Rounds and Reps)
10 minute amrap
10 cackling jack-o-lantern C&J115/75
31 spine tingling situps
14 werewolf wall balls 20/14
Metcon (AMRAP – Rounds and Reps)
Halloween Wod (5:30 pm class only)
-Devilish warm up wod “666”
6 minnute amrap
6 trick or treat thrusters 95/65
6 black cat box jumps 24/20
6 paranromal pullups