Warmup
Row 1K

WOD
Run 5K

Finish
50 Double Unders

CrossFit Endurance(072509)
3+ Hours after CrossFit WOD
Choose ONE of the following Sports:
Swim, Bike, Run, C2
4X5 min intervals with 3min recoveries between rounds.
Hold maximal distance possible on each of the 5min rounds.
Foul if you lose distance on each round.
Foul-2min max rep burpees