CrossFit Workout of the Day

4 Rounds for Time
10/7 Cal Bike
35 Double-unders

rest

4 Rounds for Time
300m Row
15 Russian Kettlebell Swing 55/35

rest

4 Rounds for Time
250m Run (old mailbox post just past 200m mark)
14 Alt. Box Step-ups 24/20

Intent – aerobic endurance.
– attack at 80% intensity – a pace you can maintain throughout each working set.
– 4 rounds should take 7-9 minutes. Modify if you are excessively outside the 7-9 minute range. 

Accessory
8-10 minutes Coach led stretching