Conditioning
EMOM 28
1-2) 300m Run (FX: 200m) (RX+: 400m)
3) 50 Double Unders (FX: 35) (RX+: 65)
4) AMRAP Calorie Ski
5) AMRAP Calorie Bike
6) Rest
7) Rest
*Score is total calories (Ski + Bike)

Optional Finisher
1:00/1:00 Couch Stretch (Hips/Quads)
1:00/1:00 Single Leg Forward Fold (Hamstrings)
1:00-2:00 Foam Roll Calves
1:00/1:00 Lacrosse Ball Mash Feet (Arches)

Strength
EMOM 15
1) 4-6 Handstand Push-Ups (FX: Abmat/Pike) (RX+: Strict OR 6-8)
2) 10 Underhand Pendlay Row
3) 15 Hollow Rocks (RX+: Weighted)

Conditioning
For Time:
21-15-9
Hand Release Push-Ups (FX: Push-Ups)
Overhead Plate Sit-Ups (25/15) (FX: Sit-Ups)
Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)
*10:00 Cap

Build up your mobility and core strength at Core-Flex at 5:45 PM!

Strength
Every 2:30, 6 Sets
1-3) 2 High Hang Clean w/ 3s Pause in Parallel Catch + 1 Front Squat (60-65%)
4-6) 2 Hang Clean w/ 3s Pause in Parallel Catch + 1 Front Squat (65-70%)
*Hold onto bar between reps

Conditioning
For Time:
1000m Run (FX: 800m)
30 Burpees Over Bar
30 Front Squats (115/80) (FX: 95/65) (RX+: 155/105)
*12:00 Cap

Happy Halloween! Wear that costume!

HALLO-WOD
AMRAP 31 w/ Partner – Split Reps Any Way
10 Bar Muscle-Ups (FX: 6 OR Chest to Bar Pull-Ups)
31 Sit-Ups
31 Calorie Row

10 Wall Walks (FX: 6)
31 Sit-Ups
31 Burpees

10 Rope Climbs (FX: 6)
31 Sit-Ups
31 Single Dumbbell Hang Snatch (50/35) (FX: 35/20)
RX+: WEAR A COSTUME!
*Compare to 10/31/22

Strength
In 25:00:
Establish 1RM Deadlift
FX:
Establish 3RM Deadlift

Conditioning
2023 CFR7 Battle of the Bikes Event 3:
AMRAP 1
Max Calorie Bike

Optional Finisher
2-3 Rounds for Quality
:30-:45/:30-:45 Side Plank
10 Cossack Squats
15/15 Banded Clamshells