Warmup
100 Double Unders
Samson Stretch

WOD
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Total Reps is Score

Finish
Work on Muscle-up

CrossFit Endurance(080809)
3+Hours before CrossFit WOD
Swim:10 x 50 m/y with 5 times the recovery (if i takes you 30sec to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4mile with 5 times recovery.
Run: 10 x 200m with 5 times the recovery.
C2: 10 x 250m with 5 times the recovery.