So with that out of the way, here is the workout:
1. Pull-ups x 10 *lying down on smith machine
2. Push-ups x 10 *body weight
3. Squats on slam ball x 15 *drop 12' from floor
4. Full sit ups on mat x 15 *arms touch shoes
One full round of all these exercises are 1 set. I gave Richard the goal to finish the CrossFit Challenge with 12 sets. He finished with 11 but gave a very gutsy performance. Good job Richard!