Warm Up
Kentucky Derby Warm Up
(Yup, just as ridiculous as it sounds)

Pull Ups

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
20 Pull-Ups
30 Wall Ball Shots (20/12 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Courtesy of CrossFit Invictus


Travel WOD
20 min AMRAP
400m Run
10 Push Ups
10 Squats
20 Double Unders