MobTown CrossFit – CrossFit


Warm-up 1 (No Measure)

200 Meter Run


2 rounds (w/PVC)

10 Air Squats

10 Samson Stretch

10 Pass-Through

10 Push Press

10 Good Mornings

10 Elbow Rotations

10 Arch Hold

10 Hollow Body Hold


200 Meter Run


Metcon (Time)

Halloween Partner WOD

For Time

1,031m Row

10 Burpees

31 Single Arm Russian Kettlebell Swings (53/35)

10 Burpees

31 Box Jumps (24/20 in)

10 Burpees

31 Push Presses (95/65 lb)

10 Burpees

31 Pull-Ups

10 Burpees

31 Ball Slams (30/20 lb)

10 Burpees

31 Dumbbell Snatches (50/35 lb)

1,031m Row
All movements except the row are SYNCHRONIZED. In other words partners will each do 10 burpees at the same their partner is doing their 10. It is ok if you are not perfectly in sync. You can not move to the next movement if your partner has not finished all of their reps.

The row can be broken up however.

Partner should match at:

* the bottom of the burpee

*bottom of KB swing

*ground on box jump

*bottom of push press

*bottom of pull up

*bottom of slam ball