35-30-25
Double-unders
Knees-to-elbows (Knees must touch elbows)

Knees to Elbows Demo [mov][wmv]


Okay everyone, try not to covet Justus' abs.


Crossfit Endurance wod:

3 hrs before or after the daily WOD, choose ONE of the Following sports:

Swim: 2x8 min, Rest 2 min Between intervals

Bike: 2x15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.