Strength
1 Strict Press + 3 Push Press + 5 Push Jerk Max

Metcon
7 Min AMRAP
7 SDHP (95/65)
7 HSPU

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Freaky 5K!
Trail Run to bridge
Station 1/5 40 squats
Station 2/6 Walking Lunges on Incline
Station 3/7 30 Push Up Hip touch
Station 4 20 Burpees
Finish at end of trail near Ballyhoo!

Happy Halloween from all of us at CCP & CFL! Let’s see if you can recognize our members dressed as look alikes…

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3 min of Max Bear Complex (135/95)
rest 5 min
3 min max distance row
rest 5 min
2 min of Max Swings (55/35)
rest 3 min
2 min of War Ropes (left arm + right arm = one rep)
rest 3 min
1 min of Max ring rows
rest 1 min
1 min of max HSPU

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