CrossFit – Fri, Nov 1
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

200 M Run

Runners Lunge

Inch Worm

Obstacle Course

Rope Swing to target

Walk Across Dots

Speed Ladder

Hurdles

Metcon (Time)

10 Rounds – 30 Min Cap

5 Burpee Box Jump 24/20″ (rx+ 30/24″)

10 DB Hang Cleans 30/20 (rx+ 50/35)

10 DB Front Rack Lunge

1 Rope Climb

Cooldown

Pigeon

3 POS Scorpion

Pancake

Bonus Abs

100 Sit Ups for Time

use DB to anchor Feet