Pioneer Valley CrossFit's Halloween Throwdown is coming on October 28th in Northampton! There will be three WODs and Scaled as well as Rx'd options. COME IN COSTUME! There will be prizes for the best one!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: 3 Rounds of:
15/ 12 Calorie Row
12 Contralateral Single Leg Romanian Deadlift (6/side)
2. Clean Warm-up: 3 Rounds with 3 Clean Deadlifts, 3 Clean pulls, 3 Clean High Pulls, 3 Muscle Clean, 3 Tall Power Clean Pull-unders, 3 Power Cleans (10 min)
3. Power Clean
4. 🔃“Deja Vu?”🔄
30 Power Cleans
LII: 155/103 or scale the weight as appropriate. Should be heavier than your Grace weight.
LI: For time: 20 Muscle Cleans