Elizabeth
21-15-9 reps for time:
Squat cleans (135/95 lb.)
Ring dips

Rest Day

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Watch “Short Running Lesson with Dr. Romanov: Falling Position” from CrossFit.com

Happy Halloween! You are encouraged to wear costumes to Saturday’s workout!

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Warm-up
3 rounds:
200-meter run
5 pull-ups
10 push-ups
15 squats

Workout
3 rounds for time:
30 D-balls over the shoulder
Rest 2 minutes

Warm-up
50 single-unders
30 double-unders
10 tuck-and-rolls to standing
Burgener warm-up

Workout
5 rounds for time:
15 overhead squats (75/55 lb.)
15 toes-to-bars

Make-up Day

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Watch “The Great Escape” from CrossFit.com

Warm-up
Run in place for 30 seconds
Mobility for 1 minute
Run
High knees
But kick

Workout
2 rounds for time:
Run 1 mile
Row 2,000 meters

Warm-up
For about 8 minutes:
5 pull-ups
10 push-ups
15 air squats
30 double-unders

Workout
13-minute AMRAP:
15 burpees
5 muscle-ups

Warm-up
5-minute AMRAP:
10 kettlebell swings
10 sit-ups
10 burpees

Workout
For time:
20 deadlifts (275 lb.)
40 shoulder-to overheads (50 lb.)
18 deadlifts
36 shoulder-to-overheads
16 deadlifts
32 shoulder-to-overheads

Rest Day

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Watch “The Windshield Wiper” from CrossFit.com

Warm-up
3 rounds:
200-meter run
10 thrusters (stick, empty bar, add weight)
200-meter run
5 strict pull-ups

Workout
5 rounds for total reps:
15 seconds of thrusters (135/95 lb.)
Rest 45 seconds
15 seconds of weighted pull-ups (50/35 lb.)
Rest 45 seconds
15 seconds of burpees
Rest 45 seconds