Warmup
Run 1 mile

WOD
“Fight Gone Bad”
Three rounds for time of:
Wall Ball, 20lb ball, 20reps
Sumo Deadlift High-pull, 75lbs, 20reps
Box Jump 20″, 20reps
Push Press, 75lbs, 20reps
Calorie Row, 20calories
1 Minute Rest

The above is a variation of the “Fight Gone Bad” WOD.  In each round you complete 20reps of each exercise before you move on to the next.  At the end of each round you rest exactly 1min(no more no less).  Your total time (including the rest periods between rounds 1and2) will be your score.

Finish
3rounds of:
Max hold L-sits

CrossFit Endurance(073109)
3+ Hours after CrossFit WOD
Choose ONE of the following sports
Swim, bike, run, C2
Goal is to use maximum effort for 2 min interval
120:60X6
or 2min on 1min off X6