Don’t forget to head over to CrossFit KOP to watch the ladies throwdown after you hit this WOD.

Working in teams of 2, start with a 200 M run while carrying a med ball – switch at will while running. Once the run is complete run through the MBC wall balls, pull-ups and lunges working one at a time. Athletes may use different scales for pull-ups and share the workload as they see fit. Someone should always be working – use quick transitions and work together.

“All About the Balls”
AMRAP in 20 Minutes
In teams of 2
200 M Med Ball Run (20/14)
20 Med Ball Clean Wall Balls
20 Pull-ups
20 Overhead MB Lunges