Happy Halloween and Crossfit 20.4

SADLY THIS RACE WILL NOT BE RUNNING ANYMORE….

 

*Choose you  weakness, and choose a WOD 1 or 2  I suggest ROPES!

OR

 DO  4-8 reps or 20-30 second hold.

Examples: strict/kipping T2B, db strict press, MU, L-sit hold, hollow hold, ring dip, V-up.

*15 minute time cap

Ropes do 5-10 in 15 min

WOD 1

Nicole: 20 minute AMRAP: Run 400m-max rep unbroken pullups/ use bands or rings …. fun fun fun 

WOD 2

Metcon Class

A) 5×2 min on 1 min off: 10 db devils press (35/25lb)-max calorie row
Rest 2 min

B) coaches choose