WOD: 10/29/16

WOD: 10/29/16

Metabolic CrossFit – CrossFit

Metcon (Time)

Halloween WOD

Grab a Pumpkin and Complete For Time:

400 m Run 20 lbs

50 Sit Up (Abmat)s 20 lbs

40 Thrusters 20 lbs

30 Walking Lunges 20 lbs

20 Box Step Overs 20 lbs

10 Pullups 20 lbs

400 m Run 400 lbs

Immediate 20 burpee penalty each time your pumpkin touches the ground during the WOD.

Men= 20lb pumpkin

Women= 15lb pumpkin

Post total time.

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