Body composition testing during morning classes on Monday Nov 2nd
CrossFit Lehi – CrossFit Class
Happy Halloween! Wear a costume (it may save you some burpees) and bring a friend or family member to enjoy this creepy WOD with you!
Warm-up (No Measure)
Row for your life – 500m
50 foot Zombie Crawl (bear crawl)
15 Overhead Pumpkin Lunges (w/ slam ball)
15 Pumpkin Smashes
15 Goblin Goblet Squats (w/ 35/26 KB)
15 Perilous Push-ups
Double-Unders (10 Minutes to work up to a new PR)
The Zombie Apocalypse is here. In this merciless metcon, we’ll divide into two groups – the Living and the Dead (Humans & Zombies). If you’re a Human you will start the workout with the first group. If you’re a Zombie, you will start the WOD exactly 3 minutes after the living, and try to catch them!
20 Double-unders (40 singles)
40 Air Squats
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’re a Human and you get caught by a Zombie, then you must do the 25 burpees. HOWEVER, if you (living or dead) are wearing a costume, that reduces the penalty to only 10 burpees.
The only people who don’t do burpees are the Living who don’t get caught and the Zombies who catch people.
Cool-down & stretch the flesh