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Halloween WOD 6:30 pm tonight!

24
Oct

Halloween WOD 6:30 pm tonight!

CrossFit Rectify – CrossFit

Class is at 6:30 pm Tonight!
Come ready in your costumes. Halloween themed WOD, food, and prizes afterwards.

Metcon

Create teams of 4. Half of the team does the Witches WOD, the other half does the Demons WOD, then they switch. At the conclusion, all 4 team members should have done both WODS. Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.

Witches:

• “Walk Like the Dead”: 20 wall walks

• “Grave Bursters” : 50 burpees

• “Brain Toss” : 50 Wall Balls (20/14 lbs)

• “Blood on the Bar” : 50 Pull ups

Demons:

• “Haul Off the Dead” : 200 M Partner Carry (Switch off)

• “Goblin Squats” : 100 goblet squats (35/25lb KB)

• “Stairway to H3ll”: 100 Box Step ups (24/20″ w/ 35lb or 25lb KB or DB)

• “Skull Crushers” : 30 Tire Flips OR 60 Deadlifts (185/135 lbs)

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