CONGRATS

Your 2016 Pumpkin Games Champs!! 

The Witch Slappers

Terry – Tina – Michelle – Chris 

CROSSFIT CLASSES: 

Performance-

A. Six sets of:
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 minutes between sets

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/14 lbs)

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Fitness-

A. Six sets of:
Back Squat
5X5 Back Squats
Rest 3-4 minutes between sets

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Knees to Chest
10 Kettlebell Swings
10 Wall Ball Shots

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BOOTCAMP RX CLASS:

A. 10min AMRAP:

10 Knees to Chest

10 KB Swings

10 Wall Ball Shots (20/14)

• Rest 5min

B. 10min AMRAP:

50 DUs

25 GB Squats

• Rest 5min

C. 10min AMRAP:

150m Row

300m Run

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