In teams of 3:
wallball sprint shuttle (50m x 6 with 20/14lb medball)
burpee box jumps x 30 (24/20)
push press x 50 (35/45)
then, as a team, lunge 100m with KBs in hand
Every team has 3 KBs.  The KBs cannot drop below the knee level at any point during the WOD.  10 burpee penalty if that happens.

Lauren and half of the Saturday Erg class. Think it's hot at Roots? Come try an erg class. It's SMOKIN'.

CrossFit on The Economist Blog

Virtual Contest, Real Sweat