Spookalicious

Ironclad CrossFit – CrossFit

Warm-up

Strength

Push Press (5 X 10 E3M)

WOD

Metcon (AMRAP – Reps)

Partner WOD: 1:00 Interval/:30 Rest

E1: Ball Slam: 5 (#30/#20)

E2: Burpee: 5

E3: Wall Ball: 5 (#20/#14) *

5 Rounds (15 intervals) – Rotate through

*Live switch between partners – ball never touches the ground.

E = Exercise

Mandatory Mobility

Banded shoulder stretch.

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