CrossFit Praus – CrossFit

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Metcon (Reps)

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP (With a Partner)

75 Lateral Pumpkin Jumps

50 Pumpkin Push Presses*

100 Pumpkin Goblet Squats*

50 Pumpkin Box Jumps/Step Ups (20″)*

75 Pumpkin Squat Cleans*

100 ft Walking Overhead Lunge with Pumpkin

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

Use a medicine ball (20/14) as your pumpkin