CrossFit One World – CrossFit

Metcon (Time)

TEAM HALLOWEEN

For Time (with a Partner)

75 Lateral Pumpkin Jumps

50 Pumpkin Push Presses*

100 Pumpkin Goblet Squats*

50 Pumpkin Box Jumps* (20 in)

75 Pumpkin Squat Cleans*

* 5 burpee penalty (both partners) each time the “pumpkin” touches the ground

Use a medicine ball (20/14 lb) as your pumpkin

Break up the work as needed between partners. Start with the “pumpkin” (medicine ball) on the ground for the lateral jumps (over the pumpkin). After the lateral jumps, working partner must have the pumpkin. Partner A must pick the medicine ball up to begin the push presses. When partner A completes their set they must hand the medicine ball to partner B without letting it touch the ground. If either partner drops or puts the medicine ball down at any time (starting with the push-presses through the end of the workout), then both partners must do a 5 burpee penalty each.