In the interest of helping you to suffer the way we suffer, we’re going to start sharing WODs from our fitness center of choice: Jefferson State CrossFit in Redding, CA. Today’s edition is a quick and painful one, especially if you’re not a fan of the rower. Or the jump rope. Or sprints. Billy finished in 13:40 after flagging hard on the jump rope at the end. Shouldn’t be too hard to beat our founder - give it a shot!

Strength
Bench Press: Find your 3 rep max, then complete a Max Effort set at 80% of said 3 rep max

WOD

For Time:

1000m row

800m run

600 singles (jump rope)