CrossFit

Weightlifting
Three sets of:
Single-Arm Overhead Walking Lunge x 20 steps (10/arm)
Rest 60 seconds
Landmine Row x 6-8 reps each side
Rest 60 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 2 Minutes
Metcon
Three rounds for time of:
10 Power Snatches (135/95)
10 Burpee Box Jump overs

Halloween WOD

Metcon
In Teams of Two Complete For time:
80 Kettlebell Swings (53/35)
40 Alternating Reverse Lunges with KB Goblet Hold (53/35)
20 Pull-Ups
60 Kettlebell Swings
30 Alternating Reverse Lunges with KB Goblet Hold
30 Pull-Ups
40 Kettlebell Swings
20 Alternating Reverse Lunges with KB Goblet Hold
20 Pull-Ups