Main – CrossFit Group WOD

Thank-you to all that came out last night. Saw some amazing costumes and had some sick dance parties.

Run 800m (No Measure)

Followed by a Coach Led Stretch

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC

11032013 Halloween Hangover (AMRAP – Reps)

In teams of 2:
One partner will work at a time. In the span of 1:20, complete as many reps as possible. In this circuit style WOD with 10second transition between stations:

1. Farmers Carry (70#/53#)
2. Power Snatch (115#/85#)
3. Tire Slams with Hammer
4. Pull-Ups
5. Thrusters (95#/65#)
6. Ring Dips
7. Wall Balls (20#/14#)
8. Hanging L-Sit
9. Burpees
10. Sled Push (50#/25#)