Warm Up

Carrabbas Run – Mix In some High Knees, Butt Kicks, and Side Shuffle… Shoulder Circuit @ 200m turn around.

CrossFit Dodge Ball
White – 10 Push Ups
Yellow – 10 Box Jumps
Red – 10 Burpees
Pink – 10 Air Squats


3 Person Team Workout

3 rounds For Time
400m Med Ball Run (20/14)
45 Wall Balls (20/14)
45 Pull Ups
45 Box Jumps (20/14)

*1 Person working at a time, med. ball CANNOT touch the ground for the entire workout. (15 Burpee pnealty for entire team)

Partnered with Troy and Loren. Time: 22:33.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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