WILSON (The Ball Is Your Friend)

CrossFit D.E.C.K – CrossFit

Warm-up

3x

30 sec Arc to Hollow

30 sec Mountain Climbers

30 sec Eagles

Metcon (Time)

Running Clock 0 – 8 Minutes

3 Rounds

5 Muscle ups / Pull ups – Push ups

25 Wall balls

Rest any Remaining Time

Metcon (Time)

8 – 16 Minutes

3 Rounds

Run 200m with Wall Ball

10 Weighed Sit ups With Wall Ball

20 Front Rack Lunges with Wall Ball

Rest any Remaining Time

Metcon (Time)

16 – 24 Minutes

3 Rounds

5 Muscle ups / Pull ups – Push ups

25 Wall balls

Death by Burpee (AMRAP – Rounds and Reps)

Death by Burpee

Minute 1 – 1 Burpee

Minute 2 – 2 Burpee

Minute 3 – 3 Burpee

Minute 4 – 4 Burpee

Minute 5 – 5 Burpee

Continue till un able to complete number of Burpee per minutes

Courage, Commitment, Community.