Warmup
3rounds of:
25 Double Unders
Samson Stretch
(If you can not do DU, do 1 min of practice each round or 1min of singles)

WOD
For time:
Row 2K
Then 6 rounds of:
20 Box Jumps, 20″
10 Wall Ball Shots, 20lb

(The above WOD is all for time.  It is not to be broken up.)

Finish
Hang Power Cleans 3X3 (use light weight of choice)
***Use a light weight and work on form.

CrossFit Endurance(071909)
3 + hours after CrossFit WOD
Choose ONE of the following Sports:
Swim: 2X500m/y holding best possible pace.  Never slowing more than 4sec per 500m/y.  Recover 2 min.
Bike: 5X2mile holding best possible pace.  Never slowing more than 5sec in even/odd directions.  Recover 2 min.
Run:  4X800m holding best possible pace.  Never slowing more than 3sec from best interval.  2min recoveries.
C2: 4X1000m holding best possible pace.  Never slowing more than 3sec from best interval.  2min recoveries.

Foul if you slow more than indicated!
Foul: 1min Max Burpees.