October 29th, 2016 Halloween WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383


October 29th, 2016 Halloween WOD

October 29th, 2016 Halloween WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

Dynamic Warm Up

Shooter’s Choice!


Metcon (Time)

Complete 10 reps of each of the following:

Air Squat

AbMat Sit Up

Push Up

Kipping Pull Up

Walking Lunge


Back Squat

Knees to Elbow

Handstand Push Up

Strict Pull Up

Back Rack Lunge

Hang Clean

Front Squat

Toes through Ring

Strict Handstand Pushup

Chest to Bar

Front Rack Lunge

Hang Snatch

Overhead Squat

Toes to Bar

Push Press

Bar Muscle Up

Overhead Lunge

Kettlebell Swing

Goblet Squat

Glute Ham Sit Up

Push Jerk

Row Calories

Power Clean

Power Snatch

Assault Bike Calories

Prescribed weights for barbell movements are 95/65. Kettlebell Movements are 2/1.5.
31 minute cap. Don’t forget about the costume contest too!

Extra Credit

Metcon (9 Rounds for time)

Three rounds, each rep for time of:

800m run

400m run

200m run

Rest 3 minutes between reps. Rest 5 minutes between sets.

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