4th Annual CFSQ Costume Contest is ten days away. Participate! It makes you a better CrossFitter.

Eat—Apple Pie Smoothie, from PaleOMG.

Warmup
Dynamic Athletic Movement

Skill
Level 3/4
20 Ring Muscle Ups (level 3 – 30 MU kneeling/band assisted)
20 Handstand Pushups (level 3-negatives)
50 Stall Bar Leg Raises
100 Air Squats
3x 60sec Straddle stretch

Level 2
120 Yd Spider/Crab walk
90 Sec Handstand Hold
50 Stall Bar Leg Raises/Knee Tucks
50 Air Squats
3x 60sec Straddle stretch

Level 0/1
80 Yd Spider/Crab walk
120 Sec Down Dog Hold
Practice Kicking Up to Handstand
30 Stall Bar Leg Raises/Knee Tucks
50 Air Squats
3x 60sec Straddle stretch

Lift
Level 1-4
5 x 2
Deadlift **Shins must be covered**

Sets across at 80%

Level 0
5 x 5-3-2 (light-medium-heavy)
Kettlebell Deadlift