CrossFit 5150 – CrossFit
We have a lot to celebrate today! We are going to start with a Halloween partner WOD then finish with our traditional Oktoberfest WOD. Wear your costume!
Happy Halloween!!! Ziggy, ziggy, ziggy! Oi, oi. oi! Prost!
Metcon
Metcon (Time)
Pumpkin Bash
Partner WOD
For time:
75 Lateral Pumpkin Jumps
50 Push Presses 95/65
100 Pumpkin Goblet Squats 20/14
50 Pumpkin Box Step ups 24/20
75 P. Cleans 95/65
*Your pumpkin is a medball (20/14)
* You must hold your pumpkin over your head while your partner is working. Do not start working until your partner picks up their pumpkin.
*5 burpee penalty (both partners) if the pumpkin is lowered below your head.
*Partners decide on the rep scheme.
Metcon (Time)
Oktoberfest
For time:
10 Overhead Squat 115/85
10 Kb Swings 2.0/1.5
10 Toes to Bar
10 Overhead Lunge (R/L) 95/65
10 Elbows to Knees
10 Beer Burpees
10 Renegade Rows (R/L= 1) 50/35
10 Front Squats 135/95
10 Elevated Push ups
10 Sumo DLHP 135/95
10 Thrusters 135/95