What can YOU do in an hour??

I found out what I can!!! :)

WARM UP ~ STRETCH

Strength Work ~
    Push Jerk 1-1-1-1-1
      75~85~95~100~110PR  Hell Yeah!!!

WOD ~
For Time : 10:16
21 ~ 15 ~ 9
KBS @ 30
Burpees
Jumping Pullups
DB Press (L/R) @ 30

CFE ~ Bike
10x220m (rest same time in between as long as it took u to do it)
1:16
1:09
1:06
1:04
1:05
1:04
1:04
1:04
1:05
1:04

Stretch to cool down....or should I say die on the gym floor!!! But I love kicking my own ass!! My hip starting giving mme issues....but I was not about to give in to it...MIND over MATTER! It was not HURT PAIN, it was like HELLO STOP USING ME AND CRAWL INTO BED OR I AM GONNA GO NUMB!!!

Can't wait to hit it again tomorrow...I love CrossFit...what a great rehab for me....this should be a part of everyones physical therapy!!!