CFE:

4 rft:
500m run
400m Row
18 pistols
12 supine ring rows
CF:
1. Warm-Up
Partner Warm-up!
2 rounds
partner 1 200 m row – partner 2 hold a plank then switch
10 partner wall ball toss (standing a few feet apart)
10 back to back partner Russian twist (5 each direction)
Partner 1 10 RKBS – Partner 2 hold wall -sit (switch)
2. Conditioning
HALLOWEEN
31 MIN AMRAP
Teams of 2
Headless Horseman 400M Run
(with Med Ball)
Goblin Squats #53/35
Spooky Deadlift HighPull #53/35
Chuckin Pumpkins #20/14
Boogieman Burpees
Odd rounds = 10 Reps Each Movement
3. Additional Work
1 Mile Sled Drag

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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