Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate
Above: Mitch Fryia doing Jiu-Jitsu at Steel City MMA. Mitch has a fight – his first as a pro MMA fighter – on November 12. Get tickets at the front desk! $40/seat, cash only, no tax. We want EVERYONE there!
The CrossFit Open starts February 22. We'll start training as a TEAM mid-November. In the meantime: get healthy, get strong. If you have an issue, put everything else on hold and fix it first. Don't METCON yourself to death right now; bring up your lifts, and increase your skillset.