Warm up: CrossFit Warmup x 3Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet 
Health and Fitness/ Classic

A.0:10-0:40

“Tin Man”

For time
Row 3000m  

Rest 5 minutes

Run 2 km 

Rest 5 minutes

Assault Bike 4.0 miles

Combine total time, Including rest periods.

C. Mobility of choice