Warmup
3 rounds of:
15 Burpees
Samson Stretch

WOD
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Finish
50 Push Jerks 45lb/35lb

CrossFit Endurance
3+ Hours Before Crossfit Main Site WOD
Choose ONE of The Following Sports:
Swim:4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
FOUL if you slow more than indicated.
FOUL: 3 minute isometric squat… In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.