WOD: 10/31/16

WOD: 10/31/16

Metabolic CrossFit – CrossFit

Metcon (Time)

Partner WOD

2 ROUNDS FOR TIME*

400 M HEADLESS PUMPKIN RUN

(must be done together! If you need to switch the weight off, you must both stop and then switch)

31 x WEIGHTED CHEST 2 GROUND PUSH UPS (45/25)

(bumper plate will rest on the back/ scaled may go to knees. “resting” partner will hold Pumpkin OVERHEAD. Push-ups cannot be performed unless Pumpkin is overhead)

31 x WEIGHTED OVERHEAD SIT UP

(Pumpkin must touch ground overhead when back is on the ground, and extended overhead at the top of the sit-up and passed to the next partner)

31 OVERHEAD PUMPKIN SQUATS

Resting partner will hold the bottom of the squat position.

31 x 10′ PUMPKIN TOSS

*If pumpkin is allowed at any time to touch the ground, team must perform 20 Burpees immediately.

Men= 20lb pumpkin

Women= 15lb pumpkin

Post total time.

Leave a Reply