Warmup
4rounds of:
25 Double Unders
Samson Stretch

WOD
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Finish
Overhead Squat 3×10

CrossFit Endurance
3 + Hours After CrossFit Main Site WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries. NO PENALTIES
Bike: 8 x 1k all out sprints w/ 2 min recoveries… NO PENALTIES.
Run: 10 x 100m all out sprints with 90 sec recoveries…. NO PENALTIES.
C2: 10 x 125m all out Sprints w/ 1 min recoveries… NO PENALTIES.