OCT.31.18 CF
Announcements
HALLOWEEN WOD 10/31 – 8:30A & 4:30P ONLY
BRING A PUMPKIN 😉
Crossfit Chowchilla – CrossFit
Warm-up (No Measure)
Game…
Plank 1 Min
Wall Sit 1 Min
D.dog > C > PU x3
20 Squats
Squat Stretch Seq
Deadlifts w/ Partner
Metcon (Weight)
STRENGTH
E2MOM x 14 MINUTES
3 Back Squat
*Building during the E2MOM, after the 3 reps rest until the next even 2:00 mark
Metcon (Time)
Buy In: 400m Pumpkin Run and 50 Partner Sit Ups (pass pumpkin back/forth)
Station #1: 50 Pumpkin Wall Balls
Station #2: 50 Team Deadlifts
Stations #3: 2000m Row
Station #4: 400m Partner Carry (Switch as needed)
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