Saturday October 14th we’ll be doing our annual haunted corn maze outing to Fritzler’s. Check out their website for more information. http://www.fritzlermaze.com/

Warm Up: 5 Mins
Split into teams

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🤳 @beccavoigt ・・・ “Day 27/30 AB Challenge with Special Guests @jamiejoyce2 @chelsey.grigsby @delts_like_dot 3x Max Unbroken Russian Twists With A Twist* -rest as needed in between sets *With three 10# plates per person, see how many times you can transfer the stack of plates from one side of the line to the other. Keep going until someone has to put their feet to the ground to rest. #30dayabchallenge #atCrossFitHQ @crossfit #cantstoplaughingwiththesegirls”

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Mobility & Set Up: 10 Mins
Roll Anterior Shoulder
2 x 10 Banded Reverse Fly
Roll Posterior Shoulder

Strength: 10 Min
10 Min EMOM
Odd: 2-4 Back Squats w/ pause
Even: 7-12 HSPU

Metcon: 15 Min Cap
3 Min AMRAP:
3 Shoulder to OH (165/115) or 6 (115/75)
5 TTB
5 Box Jumps (30/24)
Rest 2 Mins Then 4 Rounds:
6 Shoulder to Overhead (115/75)
10 TTB
10 Box Jumps (24/20)

Elite Competition Class
1) Jerks 15 Mins
4×5
Shoot For Heaviest Load Every Round – Not Increasing unless necessary

2) Midline 10 Mins
30-20-10
GHD SU
TTB

3) Metcon:
4 Rounds For Time:
7 Hang Power Snatch (135/95)
10 Box Jumps
15 Burpees