Metabolic CrossFit – CrossFit
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.