10/31/16 – Halloween Spirit

britt-fairy

RANT

We’d love to see your Halloween spirit!  Feel free to come dressed in costume for your WOD tomorrow :)

CrossFit Performance

A. Front Squats @22X1 – 6×2, rest :90

*heavier than last week

+

For Time

21 – 15 – 9 – 15 – 21

Cals on the Rower

Unbroken Thrusters

*if you have to set the bar down, start the set all over again

CrossFit Fundamentals

A. Squat Therapy

B. DB Front Squat Review

C. DB Thruster Review

+

3 Rounds for Time

30 DB Thrusters

20 Burpees

400m Run

*20 min cap

Olympic Weightlifting

A. Mid Hang Clean Pull + Mid Hang Clean x 10, rest :60

B. Power Snatch + Deep Power Snatch + Snatch – 6×1+1+1

C. Pause Front Squat @85% of A – 3×5

*:05 pause

*1 set burnout to finish, no pause