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:

V-Ups

Supermans

Hollow Rocks