5 rounds for time of:
200-meter run
20 air squats
20 push-ups
20 lunges
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Stimulus and Strategy:
Today's workout is simple but challenging, regardless of your ability level. Some of you may have done it at the 2026 CrossFit Owners and Coaches Conference in the park.
If you're proficient with the movement, challenge yourself to move at a very fast pace from the start and hang on. Expect the squat-and-lunge combination to fatigue your legs more than you might anticipate — these movements will make the runs harder too, so try to hold a steady, consistent pace. The push-ups may end up being the toughest part when performed with great mechanics and full range of motion. Be strategic about how you manage your reps: break them up before muscular failure sets in, and use short rest breaks.
Intermediate option / 5 rounds for time of:
200-meter run
20 air squats
10 push-ups
20 lunges
Beginner option / 5 rounds for time of:
200-meter run
10 air squats
10 push-ups from the knees
10 lunges