Workout of the Day

Happy Halloween WOD - Saturday 10/28/17

Happy Halloween WOD (Theme: Good vs Evil)!

CLASS AT 9am ONLY!

Good vs Evil Warmup:
Evil Team Rows 200 - Good Team 1/2 Burpees (call out to stop),
Switch,
Evil Team Row 100 - Good Team Wall Ball (20/14, call out to stop),
Switch,
Rest 1 Minute:
Repeat backwards.

*Will score reps and winners get to go first heat and gets a full rest before the run!
*Note: We will make the teams even to be fair.

Metcon:

AMRAP 5 (only score full rounds, winners go first heat, second heat goes 5 minutes in):
3 Pull-ups,
6 Hand Release Push-ups,
9 Air Squats.

Rest 5 Minutes, Then:

AMRAP 5:
Clean and Jerk (115/75).

Rest 5 Minutes, Then:

AMRAP 5:
Burpee Box Step-over.

Rest 6 Minutes (for winners of warmup only, second heat gets only 1 minute rest before the run), Then:

For Time:
Run Around The Block.
*The place you finish is your score, scoring backwards. For example, if 40 people, 1st place = 40, 2cd place = 39, etc.

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626

Email: jeff@crossfitvibe.com

Phone: 949-236-6443