Ghost Protocol
Firebird CrossFit – All Levels
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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