CrossFit
On a 30 Minute Running Clock
0-10 Minutes - Start off with 10 Minute run or Walk.
Go 5 minutes out. and 5 minutes back, the goal is to start slow and run pick up pace on the way back. If you make it Back before the 10 min mark you get extra rest. If you dont make it back do 10 Burpee penalty
10-12 Minutes Rest ( do your penalty burpees if they apply)
18 Minute AMRAP
9 Pushups
18 Situps
18 Alternating V Ups
9 Up Downs