9am CrossFit WOD

Partner Workout
AMRAP in 20 Minutes:
• 5 Pull-ups (3 Muscle-ups for Rx+)
• 10 Push-ups
• 15 Air Squats
• Run 100 meters

* Partners rotate by completing 1 round at a time.

Optional Post-Workout
400m Partner Sled Push

10am Running WOD

Warm-up
5 minutes out, 5 minutes back
Footwork drills

Running Workout
AMRAP in 10 Minutes:
• 100m Acceleration (Reach 80-90%)
• 10 Squat Jumps
• 100m Acceleration
• 10 Russian Kettlebell Swings

Optional Cool Down
800 meter "shake out" run