Workout of the Day (WOD) Run 1 mile for time Rest as needed then AMRAP in 15 Mins of 10 Box Jumps 24M / 20 W 10 Burpees Alex mastered the Sumo Dead Lift High Pull. Ryan does a great Overhead Squat. There were some unreal times in the 1 Mile Run. Several athletes were in the 6 minute range. Not bad for just doing CrossFit.