CrossFit Workout of the Day

For Time
30/20 Cal Bike
800m run / 1k row

– attack bike aggressively!
bike timecap – 3 minutes. 

Every Minute for 12 Minutes

Minute 1) 1 Turkish get up each arm
Minute 2) 8 Alt. goblet step-ups @ ahap 24/20
Minute 3) 30s L-sit

8-10 minutes coach led stretching