HAPPY HALLOWEEN!

Lowry CrossFit – CrossFit

Evening classes- let’s get into the Halloween spirit and wear costumes to WOD in!

WU: Warm-up (No Measure)

2:00 DU practice

Group Warm- Up

1: Handstand Push-ups (CUSTOM)

2 Rounds:

60% of Max Unbroken Strict Handstand Push-ups

50% of Max Unbroken Strict Handstand Push-ups

40% of Max Unbroken Strict Handstand Push-ups

**Rest as little as needed between unbroken sets and rest 2:00 between rounds.

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

EC: Metcon (No Measure)

EXTRA CREDIT

Midline

5 Rounds for Quality:

4 L-Pull-Ups

8 Ring Pushups

12 Calorie Row