Friday Workout: Double AMRAPs – Happy Halloween!

Happy Halloween!! Costumes aren’t required today, but they are strongly encouraged.  Wear your costume to the workout!

WOD

Level 1

AMRAP 6:

Squat Clean and Jump Rope “Up and Down” Ladder

• 1-2-3-4-5-4-3-2-1… Dumbbell Hang Squat Cleans
• 10-20-30-40-50-40-30-20-10… Jump Rope Singles

Rest 4 Minutes

AMRAP 6:

• Burpee x 20
• Wall Ball (14/10) x 15
• Russian Kettlebell Swing heavy x 10

Level 2

AMRAP 6:

Squat Clean and Double Under “Up and Down” Ladder*

• 1-2-3-4-5-4-3-2-1… Squat Cleans at 135/95
• 10-20-30-40-50-40-30-20-10… Double Unders

Rest 4 Minutes

AMRAP 6:

• Burpee x 20
• Wall Ball (20/14) x 15
• Deadlift (185/135) x 10

Notes: Try to move at a sustainable pace (i.e. 90% effort). On AMRAP 1, *Do 1 Squat Clean, then 10 Double Unders, 2 Squat Cleans, then 20 Double Unders, and so on and so forth.  If you make it down the ladder to set 1/10 start moving back up until time is up. If scaling to jump rope singles on Level 2, double the reps.  Record total reps on AMRAP 1, and rounds + reps on AMRAP 2.

ANNOUNCEMENTS

Halloween Bar Crawl on the Downtown Mall Tonight!!

Let’s dress up and hit the town for some grownup trick-or-treating also known as a bar crawl. So dress to impress and get ready for some Halloween fun!

We will start the night at Blue Light at 9pm and then let the night take us from there. If you have any bar suggestions for the night please share below! You can follow along with the gym by using #XFitCvilleHalloween on Instagram.

Best dressed costume will of course receive bragging rights and an honorable spot on the following week’s workout post.

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