103115

Widespread CrossFit – CrossFit

Warm-up

(No Measure)

400m Run

Tabata

(30 sec on, 15 sec off)

5 Rounds

Jumping Jacks

Burpees

Mountain Climbers

Metcon

Metcon (Time)

” Pumpkin WOD ”

For Time:

400m Run (20,14)

50 Sit-ups

40 Thrusters

30 Lunges

20 Box Step-Up & Overs

400m Run
Immediate 13 burpee penalty each time your pumpkin touches the ground during the WOD.

Categories: wod

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