October 31, 2014

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Happy Halloween From CrossFit Incendia!
Don’t forget, we’ll be closing at 6pm tonight. Have fun. Be Safe!

CrossFit
Skill: For Distance
Handstand Walk

WOD: For Reps
With a continuously running clock, complete 5 thrusters every minute (25 thrusters every 5 minutes)
From 0:00 to 5:00 (75/55)
From 5:00 to 10:00 (95/65)
From 10:00 to 15:00 (115/75)

CrossFit 101
WOD 1) Run 1 Mile for Time

WOD 2) 8 Minute AMRAP
10 Kettlebell Deadlifts (70/53)
15 Box Jumps (24/20)
15 Kettlebell Deadlifts
15 Box Jumps
20 Kettlebell Deadlifts
15 Box Jumps
25 Kettlebell Deadlifts
15 Box Jumps
30 Kettlebell Deadlifts
15 Box Jumps
35 Kettlebell Deadlifts
15 Box Jumps
*Increase deadlifts by 5 each round if necessary

Competitor
Strength: TBD

WOD: Same as CrossFit