May 4, 2016

CrossFit
Warm Up: EMOM x 10:00
Even: 5 Strict Pull Ups
Odd: 20 Air Squats

WOD: 3 Rounds for Time
Run, 400 m
12 Toes-to-bars
20 Overhead Walking Lunge With Plates (45/25)

CrossFit 101
WOD: Each for Time
Row 2000 m
Row 1000 m
Row 500 m

Finisher: 100 Sit Ups for Time