Jog and Crossfit

Jog 2.7 mi, easy

In the middle:
4 round:
5 Pull Ups
10 Push Ups

At the End
6 laps, stadium steps

Crossfit

21-15-9
400m run
12 40 lb Dumbell Cleans
12 30 lb Dumbell Push Press

Crossfit

Jog 1 mi

50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

Jog 1 mi

Time: 28 min

Crossfit

Jog 1 mi

10 Rounds:
5 Pull Ups
10 Push Ups
15 Squats

Jog 1 mi

Lift

3 rounds:
8 Bench Press Machine
8 Shoulder Press Machine

3 rounds:
8 Squat Machine
30 Situps

Long Time No See

Jog 30 min, 3 1 min surges along the way

At the Pull Up Bar:

5-7-12:
Pull Ups
Dips

Jog

2 mi.