CFDC Pac Elm

 Visited Crossfit Pac Elm which is just down the street from the hotel. Very nice gym, great coach and great facility.
a. Every 4 minutes for 3 Rounds

12 OHS @95lbs

20 Box Jump Overs

Active recovery 

b. 75% Pace 400m run

50% Pace 400m Run

75% pace 400m Run

c. Side plank 30 sec

rest 10 seconds

Side plank 30 sec
X4