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Halloween WOD aka Monster Mash at RARE Crossfit.

27 October

Warm Up

2 Rounds

10 Air squats

10 lunges

5 HPC, 5 HSC, 5 Cleans (45/35)

10 Front Squats

5 Push Jerks

5 Split jerks

 

A) Clean and Jerk (14 mins)

70% x 2, 75% x 2

80% x 2, 85% x1

90% 1 rep x 3 sets

 

B) Front Squat

85% Every 90 seconds 5x5

(coaches set clock for 5 rounds and 1:30 on the timer)

 

C) Monster Mash WOD for time perform this on your own if you dare.....

31 Sumo Deadlift High Pull (115/80) (95/65) (75/55)

31 Lateral Burpee

31 Double Unders

31 OHS

31 Pull up

31 Double Unders

31 Power Cleans

31 T2B

31 Double Unders

31 Push press

 

Cool Down

Foam Roll out focus on lumbar

 



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