For time:

1 mile run

2k row

800m run

1000m row

400m run

500m row  

40 min cap

 

HW 

3 rounds  

Barbell curl 21s

8-10 single arm dumbbell row each arm

12-15 lat pull downs  

Rest 2 min after 3 rounds 

max unbroken pull ups

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource