Buy In: Run 400 (this is to help you realize that the 400 course is under construction). Heel cord partner love (ie, calf-smash w/ a superfriend). 5 additional minutes of mobilizing your tender bits.
Copied and pasted from CrossFit.com:
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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