600m course
60 calorie row
60 air squats
400m course
40 calorie row
40 air squats
200m course
20 calorie row
20 air squats

5 rounds for time of:
400 meter run
15 Overhead squats (95 lbs)

Crossfit Original
50-40-30-20-10 reps for time of:
Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box

Defi Crossfit
As many rounds as possible in 20 minutes of:
Run 400 meters
Max rep Pull-ups
*Note number of pull-ups completed for each round.

Post your scores to the Whiteboard.