Happy Halloween and Crossfit 20.4
SADLY THIS RACE WILL NOT BE RUNNING ANYMORE….
*Choose you weakness, and choose a WOD 1 or 2 I suggest ROPES!
OR
DO 4-8 reps or 20-30 second hold.
Examples: strict/kipping T2B, db strict press, MU, L-sit hold, hollow hold, ring dip, V-up.
*15 minute time cap
Ropes do 5-10 in 15 min
WOD 1
Nicole: 20 minute AMRAP: Run 400m-max rep unbroken pullups/ use bands or rings …. fun fun fun
WOD 2
Metcon Class
A) 5×2 min on 1 min off: 10 db devils press (35/25lb)-max calorie row
Rest 2 min
B) coaches choose