Call Us: (219) 308-5357

Friday 10/31/14

30
Oct

Friday 10/31/14

“Happy Halloween”

7PM class has been canceled.

MET CON

“Ghost of Blackbeard V2″

12 Rounds for time of:

1 Squat snatch  115/75#

2 Box jumps 30″/20”

3 Push-press 115/75#

4 Knees-to-elbows

5 Hang power cleans 115/75#

6 Hand-release push-ups

7 Hip extensions

8 Pull-ups

9 Calorie row

10 Lunges (10 each side)

11 Wall balls 20/14#

12 oz. Beer
Start with just the 1 Snatch, Round two starts with the 2 Box jumps and then 1 Snatch, Round three is the 3 Push Press, 2 BJ and then the 1 snatch.  So the final round starts with finishing a 12oz. beer, then goes through the 11, 10, 9, 8…and finishes with the 1 Snatch.  If you don’t drink – do 12 burpees.

http://crossfitblackbeard.com/wp-content/uploads/2013/10/jc-halloween.jpg

Leave a Reply