CrossFit WOD
Six Rounds
– 3 Front Squat @ 30X1 (70% 1RM)
– 6 Box Jumps (30″/24″)
– 9 KB Swings (32kg/24kg)
– 3:00 Rest
Endurance WOD
Run
Four Rounds
– 800m Run
– 2:00 Rest
*Hold splits within 3-5 seconds.
Row
Two Rounds
– 1000m Row
– 1:00 Rest
– 1200m Row
– 3:00 Rest