5 Pull-ups/Body Rows
10 Push-ups/5 Negatives
15 Squats

Each min on the min for 30 min

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.


Did you know we have a Biz to Biz page on the website? As well as working out with your fellow MaD CrossFit members, we encourage you to use their businesses.

To see what the page looks like and what other folks put on it here is the link:
If you want to add your business to the page, send the info you want included and a logo to
In addition to being on the Biz To Biz page we regularly post your business add to the workout of the day post as well, just like this one.