Conditioning:
*Every 3 minutes for 18 minutes alternate between the following:
400m run (Max Effort)
30 sec sprint on assault bike
200m run (Max Effort)
45m burpee broad jump
500m row
90m Bear Crawl
WOD: "Crossfit Open 13.3 / 12.4"
12 minute AMRAP:
150 wallballs (20/14)
90 double unders
30 muscle ups
