CrossFit Pyro Halloween party is Friday at 7pm until you drop. Prize for the best costume. Bring your own pumpkin (Hint: pick the heaviest one)
Open workout 15.1a
9min AMRAP
15 toes to bar
10 deadlifts 115/75
5 snatch 115/75
15.1b
6min to find:
Max clean and jerk
Weightlifting
Muscle cleans
1-1-1-1-1
Clean and jerk
3-3-3-3-3
Clean pulls @110% of 1RM
3-3-3-3
Note: Keep reps close together, not touch and go
Back squats
3-3-3-3-3
TABATA from another world
Tabata hang power cleans 95/65
Tabata burpees over the bar
Tabata front squats 95/65
Tabata handstand push ups
A tabata is 20 seconds of work with 10 seconds rest for 8 cycles. 4 minutes per movements for 16 minutes total. Score is the total reps for all the movements combined. You must complete a full tabata of the one movement before moving to the next. So 4 minutes of hang power cleans, then 4 minutes of burpees over the bar and so on. Have fun!!!
