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Deadlift

5-3-1

then,

For 20 minutes:

Run 400 meters

Rest precisely the time of the previous run

Miami Endurance:

6x3min alt rest

3+ Hours After CrossFit North Miami Beach WOD

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

6x3 min intervals

Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.

Hold maximal distance possible on each of the 3 min intervals.

Comments: Athletes competing in The Swamp Monster should be working on skillwork or take a rest day.