saturday

Warm-up

​3 ROUNDS (8:00 Cap)
5 Push Up to Pike
10 Slam Ball Deadlifts
5 Slam Ball Shoulder Presses
10 Lunges
:30 Alt. Plank Heel Taps

8 am CrossFit Metcon

"Erin"
5 rounds for time
15 dumbbell split cleans 
21 pull-ups
Men: 40 lb dumbbells
Women: 30 lb dumbbells
In honor of Canadian Army Master Corporal Erin Doyle, 32, who was killed in a firefight August 11th, 2008 in Afghanistan. 

9 am CrossFit Basics Metcon

​AMRAP x 8 MINUTES
20 Slam Ball Lunges (20/10)
20 Slam Balls
10 Toes to Bar

-Rest 2:00-

AMRAP x 4 MINUTES
10 Slam Ball Lunges
10 Slam Balls
5 Toes to Bar

(Score is Rounds + Reps)