2 minutes of work, 1 minute of rest:

Wall-Ball Shots (20/12)

Burpee Pull-ups

Box Jumps

Row (calories)

Knees-to-Elbows

Run 400m

…then Repeat at 1 minute work, 30 sec rest

For Score*

Post score and time to comments

(WOD courtesy of http://www.crossfitsantacruzcentral.com/)

*Score the exercises, WB shots through K2E, by counting reps/calories. 400m is scored by subtracting you time from 2 minutes. If you run longer than 2 min, subtract the amount of overage from your total score. Add run points and reps together to get total score.

CFE WOD:

Choose a sport:

Run, Row, Bike, Swim

Run: 5K

Row: 5K

Bike: 10K

Swim: 1600m

Post sport and time to comments