Don’t wait. Get started now. Click here to schedule your first free intro class

October 31, 2014

HAPPY HALLOWEEN!

Row 500m
CF Warm up x 2

Strength/Skill: 9 min EMOM
1st min:9 Hang Squat Cleans + 1 Jerk
2nd min: 8 Hang Squat Cleans + 2 Jerks
3rd min: 7 Hang Squat Cleans + 3 Jerks
4th min: 6 Hang Squat Cleans + 4 Jerks
5th min: 5 Hang Squat Cleans + 5 Jerks
6th min: 4 Hang Squat Cleans + 6 Jerks
7th min: 3 Hang Squat Cleans + 7 Jerks
8th min: 2 Hang Squat Cleans + 8 Jerks
9th min: 1 Hang Squat Cleans + 9 Jerks

*Pick a weight that you can do the movements unbroken and within the minute. Try to stay true to the EMOM format.

WOD: "Halloween"

31 Box Jumps (24/20)
31 Pullups
31 Kettlebell Swings (53/35)
31 Front rack Lunge (95/65)
31 Toe to Bar
31 Push Press (95/65)
31 Good Mornings (25/15)
31 Wallballs (20/14)
31 Burpees

*20 min cap/AMRAP
Score is total reps completed

Comments