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Deadlift

3-3-3-3-3

rest 5min then,

5 rounds for time of:

500m Row

7 Thrusters @135#/95#

Miami Endurance:

1:1 Intervals

3+ Hours After CrossFit North Miami Beach Strength & Conditioning WOD or CrossFit Main site WOD

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

9x 1min On, 1 min Off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul= 2 min of max rep push ups.

Comments: What needs to change in order for you to reach your fitness goal?