Ghost Protocol

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Pumpkin Patch (AMRAP – Rounds and Reps)

Rx+/ Rx (30/20) (20/14)

13 Pumpkin Deadlifts

13 OH Pumpkin Lunges

13 Pumpkin Goblet Squats

13 Pumpkin Wall Balls

13 Pumpkin Slam Balls (20/15)

13 Pumpkin Sit-ups

130-m Pumpkin Carry

AMRAP 24 min.
This can be done as a partner WOD. Make the Sit ups Partner throws, and both partners do the run and toss ball back and forth.

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