Halloween WOD


336 CrossFit – CrossFit

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Weightlifting

Halloween Complex (1 set every :90 for 8 rounds)

2 Hallocleans

2 Zombie Squats

Metcon

Metcon (Time)

Halloween WOD

3 Rounds

400m Run w/ Pumpkin (30/20)

31 Lunges w/ Pumpkin Overhead (30/20)

31 Pumpkin Smashes

Thursday


336 CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds)

30 min EMOM

Min 1 – 7 Deadlifts (255/175)

Min 2 – 10 Over the Bar Burpeees

Min 3 – 15 Wallballs

—Score is # of minutes complete successfully

—You can sit out a minute if needed and rejoin.

Wednesday


336 CrossFit – CrossFit

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Gymnastics

Metcon (Distance)

Handstand Pushups, for depth

–Sets of 5

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

200m Run

10 Clean and Jerks (135/85)

10 Pullups

RX+ 5 Bar MuscleUps

Tuesday


336 CrossFit – Capacity Class

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(No Measure)

1 min of jumping rope

Rest 1 min

1 min of plank hold

Rest 1 min

1 min max calorie row

Metcon (Time)

800 m run

then

4 rounds of:

20 jumping lunges

15 over the bar burpees

then 800 m run

Tuesday


336 CrossFit – CrossFit

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Weightlifting

Power Snatch (8 x 2)

Metcon

Metcon (Time)

10 Power Snatch (95/65)

20 Thrusters

30 Box Jumps (24/20”)

40 AbMat SItups

30 Box Jumps

20 Thrusters

10 Power Snatch

Monday


336 CrossFit – CrossFit

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Gymnastics

Max Reps

4 attempts at max reps without dropping, choose one:

Muscle Ups, Chest to Bar Pullups, or Pullups

–rest 3 minutes between attempts

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Saturday


336 CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Partner WOD

25 min AMRAP

10 Burpee Box Jumps (24/20″)

20 KB Swings (53/35)

30 Wallballs

–While one partner works the other partner will run 400m, then switch.