GWOD 2: Pistols and broad jumps
For quality:
50 Pistols with Roll
50 Broad Jumps and stick each landing
EWOD 1: Run 5K
You can visit runningmap.com to chart out a good course for yourself.
Here is an on-campus course. It goes from my house, but you could use any point on the course as your start point.
EWOD 2: Short intervals
6-12 x 200m (halfway around track) with 2 min rest
30 rounds for distance of:
Row 30 seconds
Rest 30 seconds
Post distance to comments.
BtW median distance: 4,475 meters
From mainsite
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Post time to comments.
taken from Crossfit Main Site
3 RFT:
400 meters
21 kettle-bell swings (1.5/1 pood)
12 pull-ups
