Try not to Puke!

200 Meter Jog

10 Lunges

200 Meter Run

10 Push Ups 

200 Meter Sprint

10 Burpees 

200 Meter Walk (Cool Down)

Try not to Puke!

10 Rounds for time:

500 Meter Row

15 Burpees 


Richard has been CrossFitting since April 2013. He joined to stay in shape and has noticed improvements in his strength and conditioning but keeps coming back to CrossFit because he is always trying to reach the top...and reach the top he did. Richard was a 2014 CrossFit Masters Open Qualifier in his age bracket!!! Woohoo! Because of CrossFit, Richard can outwork most of his colleagues and it has allowed him to be competitive ... read more
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