CrossFit WOD (workout of the day)
P 5 x 12 E3M
then
Bench Press: 100
(#135/#95)
Then
GHD Sit-Up: 25 (OrAbMat)
Hand Stand Push-Up: 15
4 Rounds for time

CrossFit LT Class (less technical)
Partners
For Time
100 BSQ (135/95 #)
100 Lunges (135/95 lb)
100 Box Jump (24/20’)
2000 meter Row
Athletes alternate every 10 reps and every 200 meters
to establish the reps and distance above.
Scale # as needed
then
Strict Pull Up: 5
Strict P: 5
Strict Dip: 5
5 rds