MobTown CrossFit – CrossFit
Warm-Up
Warm-up 1 (No Measure)
200 Meter Run
then
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
then
200 Meter Run
Metcon
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