CHALLENGE: 10 minutes of Weighted Knee Jump practice. Start unweighted, then increase weight as you're able. (Progression: body weight, med ball, empty bar on back, bar with weights) Test yourselves.
What is CrossFit? (Slo-mo knee jump at the 1:45 mark)
WOD: "Murph Loves Karen"
Run 1 mile 100 Wall Balls Run 1 mile
REC: 50 total GHD sit ups, break up into smaller sets