pic courtesy of Cold Storage CrossFit


“Trick or Treat”


Each station, spend Two Minutes doing either…


-As many reps as possible of the movement (“the treat“)


-Burpees for the whole 2 min (“the trick“)


30 seconds rest/transition between stations. 

Go through each station twice



Thrusters (75/55)

Double Unders

Kettle Bell Swings (53/35)

Row (Cals)

Power Snatch (75/55)

Shuttle runs (end to end of white box = 1 rep)


Scaling Options:

No scaling. If you cannot do RX, you do Burpees


Cool Down:

Calf stretch on rig x 2 min per


OH banded stretch x 2 min per side


Eat a moderate amount of candy tonight

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s