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.