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Posted on November 1, 2016 by WW

Compton Avenue’s OG CrownTown crew on Halloween. #CholoFit

WEDNESDAY

AMRAP in 12 of:
4 Bar Muscle Ups
8 Power Snatch, 95/65
12 Air Squats
150 meter Run

E2MO2M x 5 sets:
1.1.1 Squat Snatch

Rd 1 = 60%
Rd 2 = 70%
Rd 3-5 = 75%

A. 3 x 15 Reverse Snow Angels, weighted, if possible
B. 100 Bulgarian Split Squats w/ PVC Overhead
C. 3 minute KB Butterfly Stretch

Every 4 minutes x 8 sets of:
Run 300 meters
In remaining time AMRAP of:
5 Burpees + 5 Wall Balls
– 1 minute rest between sets

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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