Warmup
CrossFit Warmup

WOD
“Mr. Joshua”
5 rounds for time of:
Run 400 meters
30 Ab-Mat Sit-ups
250lb Deadlift, 15reps

Finish
10 Handstand Push-ups
or 
3 30second Handstand holds

CrossFit Endurance(071109)
3+ Hours after CrossFit WOD
Swim, Bike, Run, C2:
1min on, 1min off, 1min on, 50sec off, 1min on, 40sec off, 1min on, 30sec off, 1min on, 20sec off, 1min on, 10sec off, then go back up the ladder until you finish with 1min on, 50sec off, 1min on.