Main – CrossFit
Warm-up
Barbell and Wall Balls (No Measure)
Run 200M carrying a wall ball
10 Good Mornings With Barbell
10 Burpee Wall Balls (burpee with chest to the wall ball, then pull it up, into a squat and launch. Catch, and repeat.
10 Barbell Thrusters
Run 200M with the wall ball
10 Behind the neck push presses
10 Sit-ups holding wall ball
Metcon
The Eric (Time)
10 – 135/95# Thrusters
50 – knees to elbows
10 – Thrusters
40 – knees to elbows
10 – Thrusters
30 – knees to elbows
10 – Thrusters
20 – knees to elbows
10 – Thrusters
10 – knees to elbows
