Friday 10.27.17

 Halloween 2016 - 5:30 am

Halloween 2016 - 5:30 am

Don't forget -- Halloween is NEXT TUESDAY!  Costumes and Partner WOD is on the calendar.  Friends and family can workout for FREE!  Invite a friend!

Strength:
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-95% of 1-RM C&J

The Fittest Experience
QUALIFIER FIVE 

14 MINUTE AMRAP
100 WALL BALLS
21 OVERHEAD SQUATS
21 BAR FACING BURPEES
15 HANG SQUAT SNATCH
15 BAR FACING BURPEES
9 SQUAT SNATCH
9 BAR FACING BURPEES

RX:
Men- 95lb Barbell & 20lb Med Ball to 10’ target
Women- 65lb Barbell & 14lb Med Ball to 10’ target 

Sc:
Men- 75lb Barbell & 20lb Med Ball to 10’ target
Women- 55lb Barbell & 14lb Med Ball to 9’ target
OR
Men- 65lb Barbell & 14lb Medball to 9’ target
Women- 45lb Barbell & 10lb Medball to 9’ target 

New to CrossFit:
25-50 Wallballs
21 PVC Pipe Overhead Squats
21 Bar Facing Burpees
15 Hang Power Snatch
15 Bar Facing Burpees
9 Power Snatch
9 Bar Facing Burpees
**Reduce weights and reps as needed.

Mandi Reading