1 Mile Run or 2,000/1,800m Row or 100/80 Cal Bike (each and going at the same time)

20 Clean & Jerks

800m Run or 1,000/850m Row or or 50/35 Cal Bike (each and going at the same time)

20 Power Snatch

400m Run or 500/450m Row or 24/18 Cal Bike (each and going at the same time)

20 Thrusters

Barbell 135/95

Split reps on the barbell and cardio is done together.

Newer CrossFitters please do NOT do Snatches. Replace the Snatches with Slamballs or KBS