Crossfit Adoration – CrossFit
Metcon
Metcon (Time)
In costume partner WOD
– dont smash the pumpkin
– one partner works while one holds the pumpkin (20/14 wb)
– each drop is a 5 burpee penalty
400m rabid run (200m each)
100 mysterious box jumps
100 scary sit ups
100 fearful lunges
100 spooky push ups
50 wicked pull ups
100 ghostly air squats
100 killer kbs (53/35)
100 eerie wall balls
100 abominable sit ups
400 run (200 each)