then i came home after work and did my crossfit workout, good thing you can scale it a bit.
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
i did it as presribed excpet I only did 15 jupms and 15 wall balls each time. WOW was I sweating at the end of that. GOOD STUFF