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CrossFit Montreal-Friday October 31
Friday, October 31, 2014


Wear your Halloween costume at the gym today!!

(Courtesy of competitorstraining.com)

Option 1(Scaled version)

1. Squats
10×3 across (6X3 for group class)

2. Beast Builder V1:
If you were successful with “V2″ complete the following:
EMOMx7
Min 1: 7 unbroken Hang Squat Cleans + 3 unbroken Jerks, 155/105
Min 2: 6 unbroken Hang Squat Cleans + 4 unbroken Jerks, 155/105
Min 3: 5 unbroken Hang Squat Cleans + 5 unbroken Jerks, 155/105
Min 4: 4 unbroken Hang Squat Cleans + 6 unbroken Jerks, 155/105
Min 5: 3 unbroken Hang Squat Cleans + 7 unbroken Jerks, 155/105
Min 6: 2 unbroken Hang Squat Cleans + 8 unbroken Jerks, 155/105
Min 7: 1 Hang Squat Clean + 9 unbroken Jerks, 155/105

3. “Halloween”
AMRAP 20 of:
31 Box Jumps, 30/24
31 CTB
31 KBS, 32kg/24kg
31 FR Step Out Lunge, 95/65
31 TTB
31 Push Press, 95/65
31 Hip Extensions, 25#
31 WB, 30/20
31 Burpees
31 Calorie Row

Option 2

1. Squats
10×3 across (6X3 for class)

2. Beast Builder V1:
If you were successful with “V2″ complete the following:
EMOMx7
Min 1: 7 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
Min 2: 6 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
Min 3: 5 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135
Min 4: 4 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135
Min 5: 3 unbroken Hang Squat Cleans + 7 unbroken Jerks, 185/135
Min 6: 2 unbroken Hang Squat Cleans + 8 unbroken Jerks, 185/135
Min 7: 1 Hang Squat Clean + 9 unbroken Jerks, 185/135

3. “Halloween”
AMRAP 20 of:
31 Box Jumps, 30/24
31 CTB
31 KBS, 32kg/24kg
31 FR Step Out Lunge, 95/65
31 TTB
31 Push Press, 95/65
31 Hip Extensions, 25#
31 WB, 30/20
31 Burpees
31 Calorie Row 

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