Still Lightweight Champion of XFC. John Mahlow one of CrossFit Afflictions Bad Asses.
Workout of the Day (WOD) Met Con
For Time:
250 Meter Row
20 Double Unders or 60 Singles
200 Meter Run
500 Meter Row
40 Double Unders or 120 Singles
400 Meter Run
250 Meter Row
20 Double Under or 60 Singles
200 Meter Run
