"Penance for pie!"
"Penance for pie!"

4 Rounds: (30 minute cap)
Run 50m
20 Knees-2-Elbows
12 Front Squats (95#/135#)
Run 100m
20 Push Ups
12 SDHP (53#/70#)
Run 150m
20 Steps OH Lunge (25#/45#)
12 Ring Dips

*Athletes can start with any of the runs and continue from there.


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CrossFit Journal: The Performance-Based Lifestyle Resource