One of my favorite days in OnRamp is the one where we teach pull ups. Why is it my favorite? Because the first thing out of most people's mouths (and if they don't say it, I'd venture a guess that over half are thinking it) is, "Oh, I can't do a pull up." The smile that comes across those people's faces the first time they pull their chin over the bar using a band is awesome. Rule #2 of CrossFit Central Houston: "Can't" is not allowed.
front squat (75/55)
then, 1200m run