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10.31.22- Halloweenie

By October 31, 2022WOD

SPEAKEASYCROSSFIT

STRENGTH

  • Every 3:00 x 5
    • 5R/L Back Rack Lunges @ 60-70% of 1RM Back Squat

METCON

  • EMOM16:
    Min1: 12 Dead lifts 185/135
    Min2: 9 Burpee box jumpovers 24/20
    Min3: 6 Hang squat cleans 185/135
    Min4: Rest

SPEAKEASYSWEAT

  • 5 RFT

    20/15 Cal Assault Bike
    30 Alt DB Hang Snatches
    15/10 Push Ups
    10 Hollow Rocks + :20 Hollow Hold

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