BASICS
3 Individually times rounds of:
100 meter kettlebell farmers walk (heavy weights)
25 wall balls
20 pull ups
15 Burpee broad jump (do a burpee and then a long broad jump is 1 rep)
There is a 6minute time cap on each round. Each round starts at the 8minute mark. Therefore you have a 2 minute rest between rounds.
CROSSFIT
STRENGTH
Snatch: OTM for 8 minutes, do 1 snatch at the start of every minute at 85% of your 1RM
Clean and Jerk: OTM for 8 minutes, do 1 clean and jerk at the start of every minute at 85% of your 1RM
WOD
2 rounds for time:
200 meter (13 lengths of turf) sled push (guys put 95lb on sled, ladies put 45lb)
Rest as much as needed between rounds
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