Make-up Day

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Read “A Membership for Mental Health” from CrossFit.com

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

Workout
10-9-8-7-6-5-4-3-2-1 reps for time:
Chest-to-bar pull-ups

—Then—

Every 90 seconds for 18 minutes:
2 power cleans + 2 front squats + 2 jerks

Warm-up
2-minute row
2 minutes of mobility (good mornings, shoulder rolls, etc.)
2-minute row
2 minutes of mobility (your choice)

Workout
3 rounds for time:
20/15-calorie row
50 kettlebell swings (53/35 lb.)
20/15-calorie row
50 sit-ups

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

____________

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