I thought I’d share a workout I did today down at the local Crossfit Gym.

Warm Up:
Run or Row 100m @ 60% intensity
50 Jumping Jacks
Run or Row 100m @ 70%
40 Mountain Climbers
Run or Row 100m @ 80%
30 Air Squats
Run or Row 100m @ 90%
20 Push-Ups
Run or Row 100m @100%
10 Pull-Ups

Main Course:
100 Over-Head Squats (Rx’d @ 40kg) For Time

At the top of every minute do 3 burpees while the clock is still running and then with the remainder of the minute you will do as many squats as possible. Repeat until you reach 100 squat reps.

Dessert:
8 Sets of Tabata Rows 20 seconds on 10 seconds rest

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