CrossFit ATR, CrossFit ATR North – CrossFit
Come dressed in your costume for a bonus in the WOD!
Warm-up
0:30 Single Unders
0:30 Double Unders
20 Lunges
10 Walking Toe Touches
15 GHD Hip Extensions
15 V-Ups
10 Banded Low Ext. Rotations / side
10 Scap Pull-ups
5 Big Kips
10 Front Rack Lunges (45/35)
Metcon
Halloween 2018 (Time)
Humans vs. Zombies
If you are human, you will start the WOD with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them! Coach selects Humans and Zombies.
Buy-in: 666m Row
6 rounds of:
6 Front Rack Lunges / leg (135/95 from floor)
6 Burpees over bar
6 Toes-to-bar
Cash-out:
“Annie”
50-40-30-20-10 Double-Unders & Sit-ups
If you are a Zombie, you must catch at least one person. If you fail to catch somebody you must do a penalty of 30 burpees after “cashing-out”. If you are alive and you get caught by any Zombies then you must also do the 30 burpees after “cashing-out”. If you do burpees, time is called once they are complete.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.
Whether you are caught (as a human) or catch someone (zombie), you must both finish the WOD.
Each round, you will need come over to the whiteboard and mark when you finish a round so that everyone knows if someone has been caught.
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