Run/Walk 1.8 miles to Crossfit.
DROMs / Jog around block / Foam roll
2 x [20 reverse lunges & 20 situps]

Bench + Row 3.0
3 rounds, each for time, of:
12 bench press
500 m row

Round 1: 65lb bench x 12 + 2:00 row
Round 2: 70lb bench x 12 + 2:00 row
Round 3: 75lb bench x 12 + 2:07 row