Monday

Skill

2 minute Max Double Unders

Metcon

Three rounds for time of:
Run 400 meters

15 Pull-ups

50 Squats

15 Pull-ups

WOD Demo at CrossFit Brand X - video [wmv] [mov]

Monday

Swat PT

Run 400 meters

20 Sit-ups

Run 400 meters

20 Pushups

(Hands must release from the ground at the bottom and feet must stay anchored on the ground.)

Run 400 meters

20 Pullups

Run 400 meters

20 Knees to Elbows

Run 400 meters

20 Squats

Run 400 meters

20 meter #150/#100 Barbell Carry

The Founder of CrossFit: Coach Greg Glassman