Get the costume ready!

Friday 10/30/15
Front squat mobility
+
Front squat
Build to a heavy single for the day (3 second pause at bottom 10 at top)
then
3×3@80% (3 sec at bottom 10 at top)
+
In teams of 2:
AMRAP 20 min:
100 Box jump overs (24/20)
100 KB snatch (53/35)
100 Thrusters (75/55)
10 Sled push (90/45)

DON’T FORGET TO WEAR YOUR HALLOWEEN COSTUME TODAY AND SATURDAY! CLASS WITH THE MOST COSTUMES IS THE WINNER. 9:30 IS THE DEFENDING CHAMP, LETS SEE WHO CAN TAKE THEM DOWN AND WIN A SUPER COOL RIBBON AND BRAGGING RIGHTS!

11 misconceptions about CrossFit 

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A very accurate video for sled/ prowler pushes