Ben Lomond CrossFit – Group Class

A: ALIVE lifts warm up (No Measure)

50 jumping jacks

15 banded good mornings

10 scorpions

10 roll-up v-sits

10 strict KB high pulls

15 groiners

10 strict press with empty bar

Bar shoulder stretches

B: Metcon (Time)

With a running clock

0-10:00 EMOM of

3- Thrusters 135/80

@ the 10:00 mark

4 RFT of

200 m shuttle run 50 m out and back x 2

15 KB swings 50/35

5 Burpee bar overs w/kettlebell

(Do a burpee carry KB over bar repeat)