CrossFit WOD (workout of the day)
BSQ/BP 10 x 2
then
Workout 18.5=12.5=11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters 3 chest-to-bar pull-ups
6 thrusters 6 chest-to-bar pull-ups
9 thrusters 9 chest-to-bar pull-ups
12 thrusters 12 chest-to-bar pull-ups
15 thrusters 15 chest-to-bar pull-ups
18 thrusters 18 chest-to-bar pull-ups
Etc….

CrossFit LT Class (less technical)
1 DB (35/25)
DL/HPCL/FSQ/PP
Round One is
1 rep each on R
1 rep each on L
Round Two is
2 reps each on R
(DL+DL+HPCL+HPCL+FSQ+FSQ+PP+PP)
2 reps each on L…
10 (add 1 rep each round) rds*
*10 DB mason twist after each round
For time
then
Plank
ALT DB Row from plank position
:20/:10
10 rds