For time:

10-9-8-7-6-5-4-3-2-1

reps of manmakers (#40/#30)

After each set do 20 walking lunge steps

CrossFit Cardio WOD

4 x 200m , rest 45 seconds between

2 x 400 m, rest 1:00 between

1 x 800 m, 2:00 rest

2 x 400m, rest 1:00 between

4 x 200m, rest :45 sec

A: focus on peaking speed on the 800 (advanced)

B: focus on breathing, form (beginner)

Total wod time of 32:00, distance of 2.5 miles