Warm up: CrossFit Warmup x 2Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet 
Health and Fitness/Classic

A. 0:10-0:40 

Every 10 minutes, for 40 minutes (4 sets), perform the following for times:

500 Meter Row

400 Meter Run

20 Pull ups (or ring rows)
C. Mobility of choice