30
Oct

CrossFit TBR – CrossFit

“If human beings had genuine courage, they’d wear their costumes every day of the year, not just on Halloween.”

HAPPY HALLOWEEN!!!!

Warm-up

COACHES CHOICE WARM-UP! (No Measure)

ANYTHING their little hearts desire….

Movement Review

AND DEMO….

Metcon

Metcon (AMRAP – Reps)

“FRAN-KENSTIEN!”

“Scare in”:

31~ Ghoul Climbers per Teammate.

IMMEDIATELY AFTER, TEAM WOD: complete as many reps as possible in 13min of:

ATHLETE#1: RESTING

ATHLETE#2: 55lb/30lb DB Thrusters, for reps

ATHLETE#3: Burpees, for reps

ATHLETE#4: Pull-Ups, for reps

ATHLETE#5: (Pacer): Airdyne, 25cal.

IMMEDIATELY AFTER, TIME RUNS OUT:

“Monster Mash” OUT:

666 Singles for the Team.

The AIRDYNE is the pace car. When 25cal. is met, the athletes rotate.

IF there are more than 10 people in the class, you will have more than 1 resting party. ALL additional Athletes who are not performing an exercise will take turns holding either a plank, Farmer’s HOLD (53lbs / 36lbs KBS) or a Hollow Rock position until they rotate into Athlete#1 Position, which is REST.

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