Monday- Isabel

The evening classes are cancelled for our Halloween House Competition tonight. See you there!

CrossFit 

Power Snatch
Build to Heavy Single

followed by…

“Isabel”
30 Power Snatches (135/95)


Halloween House Competition Oct 30th at 6

Halloween House Comp Event #1
 
Frankenstein’s Fiesta
For time (12min Time Cap):
100 double unders or 300 singles
Then
6-9-12-15-18-21
Dumbbell Clusters (RX 50’s/ 35’s) (Scaled 35’s/ 25’s)
RX Pull-Ups/ Scaled Push-Ups to Abmat
 
Halloween House Comp Event #2
 
Trick or Treat, Smell my Feet
For time:
50 each. Plate OH Walking Lunge (RX 45/35) (Scaled 25/15)
200m shuttle run with plate
50 Wallball (RX 20/14) (Scaled 14/10)
200m shuttle run with MB
50 KB Swings (RX 24/16) (Scaled 16/12)
200m shittle run with KB
Cal. AirBike (50 m/m, 45, m/f, 40 f/f)
* Partners divide reps and run. You can switch who is doing the carry/run after every 20m.
 
Halloween House Comp Event #3
 
Satan's Sandwich
5 Rounds of (15min Time Cap):
21 Burpees Over Rower
15/12 Cal. Row
9 Snatch # increases each round

* divide reps as desired, except on the rower.
RX Men 95-105-115-125-135
RX Women/ Scaled Men 65-75-85-95-105
Scaled Women 35-45-55-65-75 (Bar must pass the below the knee at the 35 & 45 # and ground from there on.)