Happy Halloween! 31102014

Main – CrossFit

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Metcon (No Measure)

12 minute AMRAP

30 Double Unders

10 Good Mornings

10 Back Squats


Metcon (Weight)

EMOM – 10 Minutes

5 Burpees

5 Snatches

*pick a moderately light to medium weight and work on efficiency on your lifts

Post Work

Metcon (Time)

Strict Pull Ups


*rest as needed between sets

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