Warm up
3 rounds
5 swimmers
10 moose antlers each side
15 cross jacks
20 Cossack squats
Then
Foot drills
70’ of each (this is approximate not specific, can be a little bit longer!)
Workout
100 hand release push ups
Run 1 mile (sub 250 double unders/400 singles)
100 tuck ups
Run 1 mile (sub 250 double unders/400 single unders)
Cap is 24 minutes
Rx as is
L1 75 push ups and tuck ups run 1200m/300 singles
L2 60 push ups and tuck ups run 1000/250 singles
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 
20:40 with SU at RX
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L2 done 14:11 should of doneL1
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21:11 did 400 single jump rope instead of running in the rain. Was a lot tougher than I expected.
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21:47 L1
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Cap, had .4 miles left. Pushups too way too long
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