Sorry no time for a full on post. This is all you get for Monday.

Monday

BaseFit:

20 minute AMRAP of:

100 Yard Shuttle Run (5-10-15-20)
50 Double Unders
25 Box Step Ups

CrossFit:

Warm-up:

3 Rounds NOT for time, but for QUALITY of:

10 Burpee Broad Jumps
10 GHD Bench press with empty barbell
10 Bent Over Rows with dumbbell in each hand

WOD:

Two rounds for time of:
50 Pull-ups
75 Sit-ups
75/55 pound Overhead squat, 50 reps
75 Double-unders

*NOTE: this WOD has a 30 minute time cap

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