CrossFit Republic – CrossFit

Bring a Friend Free Saturday Costume W.O.D. – 25 Minutes (Time)

For Time (with a Partner)…

75 Pumpkin Squat Jumps or Air Squats as a Scale

50 Pumpkin Push Presses

100 Pumpkin Wall Ball Shots

50 Pumpkin Box Jumps or Step Ups as a Scale (20)

75 Pumpkin Jumping Lunges or Lunges as a Scale

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

**Pumpkin” = 20/14 Wall Ball

Break up the work as needed between partners. 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.