Wednesday the 31st of October, 2012

Panos/Bria Happy Hallowwen pumpkin

Push Press
5-5-5-3-1+ (55-65-75-85-95%)

Rest as needed

50 Anchored sit-ups
5 Burpees (Rx+ 1 Muscle-up)
40 Anchored sit-ups

10 Burpees (2 Muscle-ups)
30 Anchored sit-ups

15 Burpees (3 Muscle-ups)
20 Anchored sit-ups
20 Burpees (4 Muscle-ups)
10 Anchored sit-ups

25 Burpees (5 Muscle-ups)
(10 minute cap)

At the time cap do the walk of the dead
400 meter farmer carry (Heaviest and fastest rules the night!)


Show up to class in costume and qualify to win store credit or just for shits and giggles-Send a photo with Crossfit305 or Crossfit A1A logo in the background to to qualify.

For information about the CrossFit 305/A1A Book Club, please email

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3 Responses to “Wednesday the 31st of October, 2012”

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  • Lynnie says:

    Ok that is the BEST pumpkin I’ve seen ever!!!

  • Serg says:

    he is using straps. No rep!!!