Two Person Team
31 Burpees
31 KB Walking Lunges
31 Wall Balls @ 20/14
31 DUs (per person)
31 HR Push-ups
31 Abmat Sit-ups
31 KB Swings (per person)
31 Toes To Bar
31 KB Walking Lunges
31 Burpees
*Split work b/t partners unless noted otherwise
Are you ready for some costume fun in class and a “Boo”runch with CFA????
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A. 3 Rounds for Quality
8 DB Hang Clean to Press
8 Strict Horizontal Pull-ups
8 Lateral Plate Raises
B. For Quality
1K Row
30 KB Suitcase DLs (Total)
30 KBS
200 M Double OVHD KB Carry
Join us tomorrow at 11 am for a “BOO”runch!
Don’t forget to wear your costumes to class!
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A. 20:00 AMRAP
7 Box Jumps @ 24/20
7 Front Squats @ 135/95
7 Double Unders
7 Step-ups / leg @ 24/20
200 M Run
“Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” –Leah LaBelle
All month long New Members that sign up with us by November 30th will enjoy 15% OFF the first month of any 3 or 12 month membership!
To take advantage of this deal you can [Click Here] to purchase.
Just use code NEWNOVEMBER15 to apply the discount!
You can view all of our membership options [HERE]
Feel free to contact Genevieve at frontdesk@crossfitaustin.com with any questions
A. 18:00 E202
Set 1-3: 3 Push Press
Set 4-6: 2 Power Jerk
Set 7-9: 1 Split Jerk
*By feel
B. In 18:00
Bench Press x3x6 by feel
C. 3 Rounds for Quality
8 Strict Pull-ups
8/ Leg KB Walking Lunge
:45 KB OVHD Carry
“People grow through experience if they meet life honestly and courageously. This is how character is built.” -Eleanor Roosevelt
A. 24:00 EMOM
Min 1: 3 Back Squat @ 75%
Min 2: 8 Burpees
Min 3: Rest
Min 4: Rest
B. 4 Rounds
10 Hang Power Cleans @ 135/95
20 Wall Balls @ 20/14
Rest 2:00
*time / Round recorded
*2:00 Cap / Rounds
“You’ve done it before and you can do it now. See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination.” –Ralph Marston
“Helen”
3 Rounds
400 M Run
21 KBS @ 24/16
12 Pull-ups
*time recorded
“Don’t watch the clock; do what it does. Keep going.” –Sam Levenson
Two Person Team
4 Rounds
12 TTB
12 STO @ 95/65
12 Box Jumps
*teammates split the work however they see fit
*time recorded
15:00 Cap
rest 5:00 (+remainder of time cap)
3 Rounds
10 Ground to Overhead @ 95/65
200 M Shuttle (50 M x4)
*teammates alternate each round and each complete 3 rounds
*time recorded
15:00 Cap
The Prep starts Monday! Discounted for New Member November!
REGISTER HERE
B. 400 M Sled Drag
400 M Run
100 Double Unders
50 Step-ups (25/leg) @ 20”
The Prep starts Monday!
15% off The Prep for New Member November!
A. 4 Rounds for time
18 Wall Balls @ 20/14
15 Russian Swings @ 24K/16K
12 Pull-ups
“What would life be if we had no courage to attempt anything?” –Vincent Van Gogh
