CrossFit – Sun, Oct 27
Halloween LAST CLASS is 4:30pm
  Veteran's Day hours
Fri 11/8 LAST CLASS 4:30pm
11/9 9am & 10 am Advanced Reservations
11/10 1 class 9:30am Reservations
Veteran's Day 11/11 7am & 8:30am ReservationsVeteran's Weekend Hours:
11/8 last class 4:30pm
11/9 9am CF 10am Adv – reservations
11/10 9:30am – reservations
11/11 7am & 8:30am – reservations

Warm-up

carioca

3 squat 3 step

high knees

butt kickers

runners lunge

10 hollow rocks

10 superman

10 good morning

200 M Run

Squat & Run (AMRAP – Rounds and Reps)
30 min amrap
10 back squat 45/35
100 m run
20 back squat 45/35
200 m run
Add 30#/20# to your back squat each round
10 back squats 75/55
100 M Run
20 Back Squat 75/55
200 M run
10 Back Squat 105/75
100 M Run
20 Back Squat 105/75
200 M Run
10 Back Squat 135/95
100 M run
20 Back Squat 135/95
200 M Run
165/115
195/135
225/155
so on and so forth…
SCORING – every 10,100,20,200 = 1 round.

Cooldown

couch

pigeon

bretzel