Happy Halloween!

CrossFit MontCo – CrossFit


Paul’s Snatch Warm Up (No Measure)

Bottom Squat Hold with bar Snatch Grip- 30 secs

5 High Pulls from below knee (scarecrow)

5 Muscle Snatches

5 Behind Neck Press (Snatch Grip)

5 Overhead Squats or Snatch Balance


Snatch Balance (7 x 1 @ 83%)


Halloween WOD (Time)

Merciless Metcon

If you are alive you will start the workout 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!

Run 800m

20 Double Unders (60 singles)

40 Air Squats

60 Sit-ups

40 Push-ups

20 Pull-ups

Run 400m

*If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 burpees after the workout.

**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.

The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

Wodify score is time

After Party

1 arm max KB press (Weight)

heaviest KB press with left and right arm

Categories: WOD

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