The Great Pumpkin Caper

by | Oct 23, 2021 | WOD

CrossFit Ballwin – CrossFit

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The Great Pumpkin Caper

Warm-up

3 rounds

25 jumping jacks

200m row (last round add the pumpkin)

15 air squats

10 wall-ball shots

5 sit-ups (last round add the pumpkin. Touch the floor behind your head)

Metcon (Distance)

Team of 2, For Distance

8 min row (both partners must hold a pumpkin, switch every 200m)

400 Pumpkin Squats

200 Pumpkin Sit-ups

100 Burpee Pumpkin Toss (Toss the pumpkin to partner, do a burpee. We’ll show you)

8 min row (both partners must hold a pumpkin, switch every 200m)

*Every time the pumpkin hits the ground both partners must complete 10 overhead walking lunges with the pumpkin.