CrossFit VU – CrossFit
HAPPY EARLY HALLOWEEN! Get that costume on and get ready to wod it out with your team of 4. Try to get your team together tonight via text or FB page. This wod is going to be a good one!! Hydrate and eat a little something. we will have a winner to announce for best costume by Sunday.
Foam roll when you come in… Coaches will lead a FUN warm up!
Metcon (AMRAP – Rounds and Reps)
0-16 Minutes AMRAP:
8 Front Squats 95/65#
4 person teams. Partners A&B will do a rd each then tag out for partners C&D to do a round EACH.
-8 FS 75/55#
-8 HLR or rev crunches
16:01 UNTIL YOUR FINISHED FOR TIME:
Partners A&B ALT movements ea rd.
-14 slam balls 30/20#
-5/5 sandbag get ups
Partners C&D ALT movements ea rd.
-10 WBS 20/14#
-10 Pull ups
RX+ 30/20 wbs & C2B
-slam balls 20/10
– Banded pull ups or ring rows