30 min EMOM:
a. 100m Run
b. 10 Burpee to Plate
c. 7 Toes to Bar

Extra Conditioning:
4 hours at least before or after main WOD
4 rounds of
500 meter row
50 double unders
15 burpees to 6" target
3 mins rest between rounds
try to complete each interval within 3-5 seconds above or below your assigned goal


Published on by crossfit reflexion.