Go Hard.....Rest...Go Again.....Repeat

This workout is a little longer then usual...Its good  to go out of the "normal" 5-20 minute CrossFit time domains every once and awhile.........just because.

WOD

250 M Row

5 Knees to elbows

10 Push ups

15 Jumping Pull ups

20 KB Swings

rest 1 minute

 

250 M Sprint

5 Knees to elbows

10 Push ups

15 Jumping Pull ups

20 KB Swings

rest 1 minute

Repeat this couplet cycle 3 times

* the one minute rest on this workout after each round is crucial. Use it, take full advantage of it. The goal with this workout is that the last rounds should be done almost as fast as the first rounds. SO take the rest, recover and go hard, hard , hard each round.