CF Class WOD: Strength: Clean Complex: Squat Clean, Hang Squat Clean, Jerk. 5×2 As heavy as possible in perfect form
KB Class WOD: Strength:
KB Strong Cycle 4 minute Clean and Jerk Test: Should be heavy.
One switch during the time period. The bell cannot touch the ground, the opposite hand except for the switch and cannot be supported in anyway except overhead. A no rep would be an incomplete lockout at the top.
Holiday Halloween Met-con:
As many rounds as possible carrying a pumpkin in 8 mins of: 200 m Run 10 Sit Up (Abmat)s 20 Thrusters 30 Walking Lunges 40 Step Ups – 20inch box If your pumpkin touches the ground at anytime after the AMRAP begins it is an automatic 20 burpee penalty.[gallery ids="45160,45161,45162,45163,45164,45165,45166,45167,45168,45169,45170,45171,45172,45173,45174,45175,45176,45177,45178,45179,45180,45181,45182,45183,45184,45185,45186,45187,45188,45189,45190,45191,45192,45193,45194,45195,45196,45197,45198,45199,45200,45201,45202,45203,45204,45205,45206,45207,45208,45209,45210,45211,45212,45213,45214,45215,45216,45217,45218,45219,45220,45221,45222"]]]>