Don't forget to wear your costumes to WP CrossFit tonight for 5:15 and 6:15 classes. 


CB General Warm-Up

Run: 10x100yd EMOM
Bend: 30 banded good mornings
Push: 20 strict press with barbell
Pull: 30 bent over row with barbell
Sprint: N/A
Core Activation: 30 mountain climbers
Mobility Movement: 1 min each pigeon pose
Dynamic movement 10yd bear crawl, high skips; high knees; straight leg kicks

Metcon (6 Rounds for reps)

Push Pull Tester
A1. 3 x max effort push press 75/55
A2. 3 x max effort pull ups
Complete A1 and A2 then rest one min before moving to next set

Metcon (Time)

DB Thrusters 50/25
kb swings 53/35
kb SDHP 53/35