WOD – 4 rounds for time. 400 meter run. 500 meter row. 40 double unders.

  Skill Practice rope climbs WOD 10 min AMRAP 2 Rope climbs 10 Box jumps 24/20 Wear long pants or long socks.

WOD “CrossFit Total” Strict Press, Back Squat, Deadlift. 3 attempts to find your one rep max with each lift. Score is the total weight of all three lifts.