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“Every day is Halloween, isn’t it? For some of us.”

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Overhead Squat (5×5)

Intention = go heavier than you did 2 weeks ago

Sumo Deadlift (5×5)

Intention = go heavier than you did 2 weeks ago

WOD

Metcon (12 Rounds for reps)

WOD:

Interval Training:

EMOM-12

Odd Minutes = 30 seconds of max calories on ski erg

Even minutes = 30 seconds of max calories on the bike
Intention = for big classes, simply have people pair up. First partner goes at 0 and ends at 30 seconds. Second partner starts at 30 second mark and continues until 60 second end.