Happy Halloween! Remember we will be CLOSED at 6pm! Trick or Treat! Metcon 70/50 Cal Assault 50 Box Jump Overs 24/20" (Mod: 20" Step Overs) 70 KB Swings #53/35

Metcon 9 Min AMRAP 20 DB Push Press #50/35 (Mod: #25/20) 40 Double Unders CORE 3 Rounds 18 GHD Sit UPS (Mod: 20 Weighted Sit Ups) 12 Ball Slams #50/35 (Mod: 25/15) 10 Cal Ski

MetCon EMOM 16 Min ODD: 8 Burppes Over Bar + Max Rep Power Clean #155/105 (Mod: #85/55) EVEN: Sand Bag Shuttle Sprint #50/35 (20 feet = 1 Rep)

“Helen Meets Grace” With a Partner 3 Rounds 400m Run 21 KB Swings #53/35 12 Pull Ups Immediately into 30 Clean & Jerks for Time #135/95

Metcon 16 Min AMRAP Max Pull Ups (Mod: Banded Strict Pull Up) *Every Drop 12 Wall Balls #20/14 & 12 SDLHP #95/65 (Mod: #65/45) RX+ C2B Pull Ups

Metcon 4 Rounds 100 Double Unders (Mod: Weighted Singles) 40 DB Snatch #50/35 Alt. Arms (Mod: #25/20) 20 HSPU (Mod: Hand Release Push Up)

Metcon For Time: 50 Hang Cleans #115/75 (Mod: 75/55) 50 T2B 25 Hang Cleans #115/75 (Mod: 75/55) 25 T2B

Metcon 5 Min AMRAP Max Cal Assault 12 Min AMRAP (Ladder Style) 4-4-4...8-8-8..12-12-12..etc KB Swings #53/35 (Mod: #26/18) Plated Burpee Pick Ups #45/25 (Mod: #25/15) Box Jumps 24/20 (Mod: Step Ups)

Metcon 800m Run Then: 15-12-9 Deadlift #135/95 (Mod: #95/65) Front Squat STOH Then: 800m Run RX+ #105/105

We will be closed this weekend! See you all Monday! Have a great weekend!