CrossFit Workout 1 For Time 1000m row 50 burpees 400m run Workout 2 3 Rounds For Time 50 Air Squats 50 Sit-ups 800m Run Workout 3 AMRAP in 15 minutes 12 Deadlift 7 Hang Clean 5 Shoulder 2 OH Running Workout 1~3 miles Workout 2~6 miles Workout 3~4 miles