HALLOWEEN!

October 30, 2019

 

VELOCITY

 

BUY IN:

4 rounds

10 goblet squats

31 DU/ 60 single unders

19 ring rows

 

REST 2 MIN

 

4 rounds

10 pike push ups

31 calorie row

19 weighted box step overs

 

REST 2 MIN

 

CASH OUT:

4 rounds

10 goblet squats

31 DU/ 60 single unders

19 ring rows

 

CROSSFIT

 

A. Barbell/Accessory

i.)6 sets(increasing as form allows)

3 Hang Squat Snatch + 3 OHS

( performed on the last snatch) 

 

 

B. Conditioning

E2min x 9 rounds

Min 0-2: 10R/10L 1-arm floor press (35/26) + 10 KBS(with KB from floor press)

Min 2-4: 31 bent over plate deficit rows(choice of weight)

Min 4-6: 19/16 cal row

 

REST 1 min 

 

C. AMRAP 1: banded bicycle crunches 

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