Halloween is approaching. And it’s on a Friday. Beautiful. It can only mean one thing: CFSQ’s 4th (count em, 4!!) Annual Costume Contest. You wear an awesome costume. You workout in it. We take your picture. Everyone votes. We give out prizes. Come correct. Don’t be that person that doesn’t participate. It’s too much fun and the one silly CrossFit tradition we really like. You have your mission. In 3..2..1….

Read—Don’t Be a Knucklehead, by Larry Palazzolo from Tabata Times.
Watch—Elbows Up in the Front Squat with Denise Thomas, from CrossFit.

Warmup
Jump Rope 3 Minutes

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
20 Ring Muscle Ups (level 3 – 30 MU kneeling/band assisted)
50 Toes to Bar
100 Air Squats
3 minutes Straddle Stretch

Level 2
50 Ring Rows
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
50 Air Squats
3 minutes Straddle Stretch

Levels 0/1
30 Ring Rows
30 Box Dips
50 Hanging Knee Tucks
50 Air Squats
3 minutes Straddle Stretch

Conditioning
“The Last Waltz”

Levels 3/4
10 Minutes
4 rounds AFAP
25 Double Unders
10 Single Kettlebell Clean and Push Press R/L*
(Level 4 – 24/18, level 3 – 20/16)
Then, AMRAP Double Unders in the remaining time

Level 0-2
10 Minute Limit
4 Rounds AFAP
100 Single Unders
10 Single Kettlebell Clean and Push Press R/L

*ALL 10 reps must be completed on one arm before switching to the other side.

For Levels 3/4 your score is the number of Double Unders completed until the 10 minute cap AFTER the 4 rounds have been finished.
For Levels 0-2 your score is your time to finish 4 rounds.
If you are Level 2 but are able to do the prescribed weight AND Double Unders, you may do the level 3 version.