Today marks day 4 of the 1st week of programming from a former Redbull athlete and professional adventure racer -- founder of CrossFit LA, Andy Petranek. Read part one of our interview, "Andy the Competitor", to find out more about him.

 

4 new workouts are posted each week, starting on Monday, and can be done on any day.

 

3 rounds, for time:

500m Row

400m Run

30 Kettlebell Swings

 

Suggested Weights:

Men 16-24kg

Women 8-16kg

 

Post weight and times to comments below.