CrossFit WOD, September 28, 2021

CrossFit WOD, September 28, 2021

9/28/21
One of our favorite days of the year at CFA is coming up. Our 9th annual Halloween workout.

Find a team of three males, females, or co-ed and workout in your costumes for the 3 person Partner workout that will be posted.

We will have a theme this year which is TV

Trunk or Treat for the kids will begin at 5pm.

When: Friday October 29th.

Gymnastics
Metcon (AMRAP – Reps)
Strict HSPU
ADV RX
10 – 10 – 8 – 6 – 4

RX
5 – 5 – 4 – 4 – 3

12 minute Time cap

Modification:
Seated Single arm DB Press
5 x 5

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 10:
1 push press
1 burpee box jump over
2 push press
2 burpee box jump over
3 push press
3 burpee box jump over
…….. continue to add 1 rep to each movement until the 10 minutes are up.

ADV RX Barbell (135/95)
RX Barbell (95/65)

Cool down
Metcon
5 Rounds
100m Light jog
10 Cal easy Bike

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