10/29/14 – Halloween Comes Early to CFSE!

RANT

We know it’s October 29th but Halloween is coming early to CFSE this year!  Our annual Halloween WOD is tomorrow (Wed Oct 29th), so come dressed up.  Everything is more fun in a costume, right??  That includes thrusters and hang power cleans.

CrossFit Performance

STRENGTH

Crossover Symmetry

Upside Down KB Walk, 4x100ft, alternating

METCON

Bergeron Beep Test

EMOM for AMRAP

7 Thrusters (75/45)

7 Pullups

7 Burpees

athletes will perform this EMOM for AMRAP. If an athlete is unable to complete the workload EMOM, then they are to perform a 10 min AMRAP.

CrossFit Fundamentals

SKILL

Hang Power Clean to Overhead

METCON

15 min AMRAP

10 Hang Power Clean to Overhead

20 Lunges (total)

10 KB Swings (53/35)