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Happy Halloween WOD


Reminder!! There is NO 5:30pm or 6:30pm CrossFit Class. And also NO 8pm Conditioning class due to Halloween.

Enjoy your Halloween WOD which spells out the word "HALLOWEEN!!!!"

Conditioning: (NOT a Partner WOD) 31min Amrap 10 Handstand Push ups 31 Ab Mat Sit ups 10 puLl ups 31 Lunges with dumbell (45/25) (alternating, 31 total) 10 OHS (Rx+135/95)(Rx115/75) (scale 95/65) 31 Wall Balls (20/14) 10 latEral Jumps over bar 31 kEttle Bell swings (Rx+70/55)(Rx55/35) 10 haNg Power Cleans (Rx+135/95) (Rx115/75)(scal95/65)


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Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans

Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching

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