For time:
30 front squats (95/65 lb.)
30 pull-ups
600-meter run
20 front squats
20 pull-ups
400-meter run
10 front squats
10 pull-ups
200-meter run

Open Workout 20.4
For time:
30 box jumps (24/20 in.)
15 clean and jerks (95/65 lb.)
30 box jumps (24/20 in.)
15 clean and jerks (135/85 lb.)
30 box jumps (24/20 in.)
10 clean and jerks (185/115 lb.)
30 single-leg squats
10 clean and jerks (225/145 lb.)
30 single-leg squats
5 clean and jerks (275/175 lb.)
30 single-leg squats
5 clean and jerks (315/205 lb.)

*20-minute time cap

Happy Halloween!

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Rest Day

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Watch “The Pull-Over” from CrossFit.com

Alternating on the minute for 6 rounds:
18/15-calorie row
13 burpees
Rest

5 rounds for time:
400-meter run
20 wall-ball shots
5 bar muscle-ups

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Congratulations to everyone who finished the 800g Challenge!

Split jerk
3-3-3-3-3-3-3

Rest Day

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Read “Diabetes: What It Is and Why You Need to Know About It (Even If You Don’t Have It)” from CrossFit.com

Back squat
4-4-4-4-4-4-4

Open Workout 20.3
For time:
21 deadlifts (225/155 lb.)
21 handstand push-ups
15 deadlifts
15 handstand push-ups
9 deadlifts
9 handstand push-ups
21 deadlifts (315/205 lb.)
50-ft. handstand walk
15 deadlifts
50-ft. handstand walk
9 deadlifts
50-ft. handstand walks

*9-minute time cap

Rest Day

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Check out this “Deviled Eggs with Avocado & Bacon” recipe from CrossFit.com

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Congratulations to our very own Jeff Engelhardt for launching his footwear company Virtue Athletic! Jeff has been working for several months on developing a new functional fitness shoe and has started a Kickstarter campaign for his shoe—The 01. Check it out here!