WARM UP 200m Run 2x: Fence Drills 10 Lunges Each Leg 10 Air Squats 10 Push Ups 5 Inch Worms 400m Run CrossFit Total 1RM Shoulder Press 1RM Back Squat 1RM Deadlift OR WOD 5 Rounds: 9 Plate Ground to Overhead (45/25) 15 WBS (20/14) 21 Sit-ups 250m Row (1:1 Rest) 100 Reps of Either: