EQUIP: SB (30/20), Unloaded Barbell (45), Box (20”), KB (a: 53/44, i: 44/35, b: 35/18)

10-31-13

“The Frightmare Continues…”

Time to Scare the Halloween Candy Right Outta You!

*I didn't get to "celebrate" Halloween with my CrossFit Conditioning class, so we celebrated 10-31-13 today, on November 2nd (El Dia de los Muertos).

Warm-Up:

*Active Stretch

*400m Partner Indian Run

Partner AMRAP for 10 Min. and 31 sec. -

P1: Row for meters 

P2: 10 Rounds of 3 Star Jumps + 1 Burpee

-switch when P2 completes assignment

SCORE = Total Meters Rowed as a team in 10:31

10-13 Rounds w/ Partner for Time (20:13 Time Cap):

*You may work simultaneously

*Divide the work in any manner you choose 

10 x Slurpee + Step-Up (SB OH (mod: Goblet) Step-Up)(20”)(Rx+: Wtd. Box Jump on end)

31 x Handstand Shoulder Tap (Rx+: Hip Tap)

10 x OH Barbell Sit-Up (sub: OH Slam Ball Sit-Up)

31 x Thruster (unloaded barbell)

AMRAP for 10 Min. and 31 sec. (no partner) -

10 x alt. KB Clean & Jerk

31 x SB Knee-Squeeze Suitcase Crunch

13 x Decline Push-Up (20”)(open at the hips, no angle)