DFC CrossFit – CrossFit
Strength
Overhead Squat (E2MOM – 1 rep x 6 sets)
Start around 60% of your 1-RM and build over the course of the 6 sets to today’s heavy.
Conditioning
Metcon (AMRAP – Rounds and Reps)
Trick or Treat!
20 min Partner AMRAP
1 Rope Climb 15 (12)
6 Burpees over the Pumpkin
12 Alternating DB Snatches
Partner Sled Push down & back/150m Run
RX+
1 Legless Rope Climb (15/12)
6 Burpees over the Big Pumpkin
12 Alt DB Snatches 50/35 (45/30)
Partner Sled Push down & back/150m Run
RX++
1 Seated Legless Rope Climb(12/10)
Only 1 partner works at a time.
Resting partner adds one costume element after each round.
Best costumes get prizes!!!