ninjajoe

Announcements:

Halloween wod this Saturday 930am! Dress up: Best costume WINS new merch!

Main – CrossFit

Warm-up (No Measure)

EMOM 12:00 min:
Odd: 10 KB Swings (1.5/1)
Even: 5 Shuttle Sprints

Mobility

2 Min Stations, 1 Min per side:
Barbell Quad Smash
Banded Hip Single-Leg Squat
Couch Mobilization

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

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