Warmup
CrossFit Warmup

WOD
3 Rounds for time of:
Row 500 Meters
21 Burpees
Run 400 Meters

Finish
50 Knees to Elbows

CrossFit Endurance(080609)
3+Hours after CrossFit WOD
Choose ONE of the following sports:
Swim, Bike, Run, C2
6×3 min intervals
Rest 1min on intervals #1, 3, and 5.  Rest 3 min on intervals #2 and .
Hold maximal distance possible on each of the 3 min intervals.