WED 10.31.18 Happy Halloween!

Happy Health-o-ween!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. The Walking Dead
For Time

567m Run
600m Row
50 Push Ups
400m KB Farmers Carry (53/35’s)

B. Krueger KB Slasher Cash Out
Krueger KB Slashers
2 x 31 (alternating reps)

Post time to complete WOD and weight used for Slashers. Ex 19:44 Rx, 35#

And coming tomorrow…

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
55% of 1RM Front Squat (For Both Lifts)

B. 10 Rounds
10 Burpees
3 Deadlifts (275/175)

Post weight used for front and back squat and time to complete WOD. Ex: 175#, 10:02 Rx

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