Our team (Coach Christine, Chris and Ryan) at the Trick or Treat Throwdown at CrossFit Virtuosity.!




3 Rounds for time:

400 meter run

21 Kettlebell swings (55/35)

12 Pull Ups




Overhead Squat

OTM for 4 minutes do 2 Overhead squats at 80%-90% of your 1RM

Squat Snatch

NOTE:  if you are not confident squat snatching or if your technique is not mature enough on the squat snatch, then you will do a power snatch and overhead squat for every squat snatch

OTM for 2 minutes do 2 Squat Snatches at 70-80% of your 1RM (a moderate weaight, technique should be good at this weight but you should still “feel” the weight)


OTM for 2 minutes do 1 Squat Snatch at 85-90% of your 1RM ( a weight that is heavy enough that you have to think about it and take a moment to prepare, technique should still be good, but may not be as pretty as it was on the earlier sets)

Front Squat

OTM for 3 minutes do 2 Front Squats at 80% of 1RM




Deadlift (255/155)

Handstand push ups

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