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30
Oct

Today’s WOD – Happy Halloween!!


by: Liz Cafaro in WOD

CrossFit Country

Thursday, October 31st
Happy Halloween!!
Main Floor
Strength: Every 90 seconds, 5 Rounds
Front Squat
1-2 reps as Heavy as Possible
WOD:
EMOM (every minute on the minute) for 20 minutes of
ODD Minutes = AMRAP Muscle Ups (Banded MODs)
EVEN Minutes = 5-7 reps of Kettle Bell Swings (70/53)
*Muscle ups should only be taken to the bottom of the dips.

MetCon
30 Cal Row
10 Bar-Hop Burpees
18 Wall Balls
25 Cal Row
8 Bar-Hop Burppes
16 Wall Balls
20 Cal Row
6 Bar-Hop Burpees
14 Wall Balls
15 Cal Row
4 Bar-Hop Burpees
12 Wall Balls
10 Cal Row
2 Bar-Hop Burpees
10 Wall Balls
Cash Out: Two Rounds of
60 Second Plank Holds – Front, Left and Right

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