Halloween W🎃D

Oct 31st, 2017

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Category: WODS

Halloween W🎃D

Guns Out CrossFit – CrossFit

Warm-up (No Measure)

200 m row

3 Rounds of:

10 Good Mornings (Bar)

10 Bent Over Row (Bar)

Metcon (AMRAP – Reps)

“Halloween WOD” (WOD in costume)

On a continuous running clock:

12 minutes to find a 1 RM Clean

straight into

15 min AMRAP

800 m med ball run (run together with one med ball and pass anytime)

30 Hang Squat Cleans 135/95 (from the ground)

30 Box Jumps

Max Team Deadlifts 225/155 (both athletes on one bar side by side) 5 Burpee penalty each every time reps are broken
*each athlete will find their Clean max in 12 min. It can be Power Clean or Squat Clean but must be from the ground.

*score from AMRAP will only be Deadlifts. Everything else is a buy in.

Clean

12 min to find a 1RM

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