WARM-UP: 3 X: 100m Row 5 Squats 5 Sit ups 5 Push ups :30 Bar hang Stretch SKILL: “Crossfit Baseline WOD” 500m Row 40 Squats 30 Situps 20 Push ups 10 Pull ups WOD: Every 3 min for 18 min: 8 FSQ (155/105 or 60%) 5 Pull ups C2C Run