Crossfit 8/21/12

Almost into my last week of crossfit and it’s going really good. Today I actually came home with energy and wasn’t sore even after I ran a mile and strength exercise!  

Today’s Warm up

400m run
Medical ball dead lifts
Double under ( jump rope  2 swings and one jump)
Kettle ball swings

Today’s W.O.D

3 RFT (reps for time)
400m run
15 sit ups
15 kettle ball swings

My time was 8min 31 sec :D