For Time: (heats)

Row 500m

10 Burpees over the rower

20/12 Tire Flips

60 yd Sled Push @ 90/45

60 yd Farmers Carry @ 70/55 per hand

60 yd Walking Lunges


L1: lunges = air squats or box squats

L3: hold an empty bar overhead for the lunges


CrossFit Journal: The Performance-Based Lifestyle Resource