Workout of the Day

Strength

5×5 Ring Dip

Conditioning RX

5 rounds for time of

20 KB Swings
10 Knees to Elbows

Then

1000 meter row

Challenge

Max Box Jumps in 2 Mins

post times & reps to comments

*Surf Report= Maybe..

http://media.crossfit.com/cf-video/CrossFit_SEALFit_Intro.mov
at least we aren’t spraying you in the face with a hose when you are working out!

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