CrossFit 5150 – CrossFit
Metcon
Join the fun and wear your costume!
Metcon (AMRAP – Reps)
9 min. EMOM (3 Rounds)
1. Skull Swings 1.5/1.0
2. Pumpkin Jumps
3. Pumpkin Sit-ups 20/14
*Skull Swings= Kb Swings
*Pumpkin Jumps= Jump over medball
*Pumpkin Sit-ups=-Medball Sit-ups
*Score= total reps.
*Keep track of your own reps.
Jack Skellington (Time)
For Time (27 min. cap):
10-31-10-31 reps of:
Wall Ball Shots (20/14 lb)
Toes-to-Bar
MedBall Ball Facing Burpees
*After each round, complete:
31 MedBall Overhead Walking Lunges (20/14 lb)
The workout is named after the pumpkin king, Jack Skellington. He is the king of Halloween who travels to the real world every Halloween to scare people.
Tips and Strategy
Choose the loading and movement difficulties that will allow you to work through the 31 reps in less than 5 sets. The real fitness of this workout comes out if you can balance moving fast with achieving large sets.