General Warm-up

100 Double Unders w/ 5 Burpee penalty every time you stop or miss.

Group Warm-up

“Pick Your Own Poison”

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts.  You may not create your own WOD.  This is an excellent time to test benchmarks.

Endurance

Run or Row 2 X 5k @ last 90% 5k pace, rest 5-10 min between efforts