151030 Friday Oct 30th

Jersey Devil CrossFit – CrossFit

HALLOWEEN PARTY WORKOUT!!!

Warm-up

Halloween Warm Up (No Measure)

Frankenstein Walks With Lunge X 2

Spider Crawls X 2

Zombee Squats X 15

Toad Hops X 10

Dead Bugs – 30 Seconds X 3

Walk The Planks X 2

Metcon

Metcon (Time)

Halloween Partner Challenge – With a partner complete the following:

100M Pumpkin Run (20/14) – 10 (5 each)

Coffin Burpees(24/20) – 31 each

Skull Crushers(30/10) – 31 each

Pallbearers (185/135) – 31 total

Bat Hangs (Toes 2 Bar) – 31 each

Scull Swings KB (53/35) – 31 each

50′ Corpse (partner) Carry – 10 (5 each)

Cash Out

Metcon (Time)

50 – Partner Wall Balls

The first partner does 5 reps and then the other partner must catch the 5th rep off the wall (or target) to begin their 5 reps… the wall ball must not touch the ground and the person doing reps must not rest with the wall ball.

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