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CrossFit Tucker – CrossFit

WOD Brief and Warmup

200 Meter Row

10 Slow Air Squats

10 PVC Pass throughs

PVC shoulder stretch – 30 seconds each side (Head through arms)

5 Scap Push ups

5 Push Ups

10 Abmat situps

Metcon

Partner Halloween (Time)

100 Pumpkin Squats (Hand off pumpkin after each rep)

20 Burpees over pumpkin (10 each alternating reps)

200 Meter Pumpkin Shuttle Run (switch every 50 Meters)

……..

100 Pumpkin Situps (hand off pumpkin each rep. Pumpkin does not have to touch behind your head)

20 Burpees over pumpkin

100 Meter Shuttle Run (switch every 50 Meters)

……..

100 Pumpkin G2O (10 reps before switching)

20 Burpees over pumpkin

100 Meter Pumpkin crab walk (switch after 50 M)
RX = Using any pumpkin

One pumpkin per team.

With the exception of the pumpkin being on the ground for burpees and G2O, there is a 10 Burpee penalty (each partner does 10 burpees) if the pumpkin touches the ground.