SATOCT31

CrossFitAllen – CrossFit

Warm-Up

Sunshine’s Spooky Warmup and Stretch

Conditioning

Metcon (Time)

“Halloween WOD”

With a Partner

3 Scary Rounds for Time:

31 Goblin Squats (50/35)

31 Spooky Snatches (50/35)

31/24 Calorie Row/Bike

Goblin Squats=Single DB Goblet Squat

Spooky Snatch=Single DB Alt Snatch

+Each Partner must complete 31 reps of the first movement before moving to the next movement…62 total per movement

At Home METCON

Metcon (Time)

3 Rounds For Time:

20 Single Arm Dumbbell Clusters

800 Meter Run

Extra

Body Armor

3 Sets of 9: Bulgarian Split Squats (9 Each Leg)

3 Sets of 12: Romanian Deadlifts

3 sets of 16: Alternating Pistols (8 Each Leg)

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