The CC CrossFit Blog

Bent Over Rows 5 sets of 3 reps then... Complete this sequence 4 times. Min 1: Burpee, Max Reps Min 2: Rest Min 3: Power Clean & Jerk 135/95, Max Reps Min 4: Rest Min 5: Abmat Sit-up, Max Reps Min 6: Rest

Back Squat 60%/4 70%/4 75%/4 (80%/4)2 then... Row 1,000m Directly into: 21-15-9 OHS (135/95#) Double Russian KB Swings 53/35

5 sets of 1 High Hang Clean + 1 Hang Clean + 1 Full Clean then... 3 Rounds each for time... 35 Wall Ball Shots, 20/14 800m Run *Rest 3 minutes between rounds*

Deadlift 3 sets of 3 reps 70%,80%,90% Then... 10 min AMRAP 10 Pull-Ups 10 Alternating One-Arm KB Snatches 53/35 10 Box Jump Overs 24/20

L-Sits 5 sets of Max Effort then... Row 1000m 21-15-9 OHS 95/65 Burpees Run 800m

Snatch First Pulls 5 sets of 3 reps @ 110% then... For time: 3 Rope Climbs 30 KB Swings 53/35 30 Box Jumps 30/24 3 Rope Climbs 30 Box Jumps 30/24 30 KB Swings 53/35 3 Rope Climbs

Back Squat 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 75%(2 sets), 2 reps @ 80%(2 sets) then... 12 min AMRAP 20 Wall Balls 20/14 50 Dbl Unders

Weighted Pull-ups 5 sets of 5 reps then... 5 min EMOM 12 Hang Power Cleans (135/95#) Directly into: 5 min EMOM 12 Push Jerks (135/95#) Directly into: 5 min EMOM 12 T2B

Deadlifts 3 working sets of 5 reps; 65%,75%,85% then... 4 Rounds 400 m run 10 Single-arm Push Press 53/35 10 Goblet Squats 53/35 Happy Halloween!