CrossFit WOD (workout of the day)
MOFO
DL/BP 10 x 3
then
Run:100
Swing: 10 (32kg/24kg)
HSPU: 5
AMRAP: 15:00

CrossFit LT Class (less technical)
1:00 at each station
Assault bike for CALS
Row for CALS
DB PP 35/25s
KBSW 24/16 K
G2O w/BP 45/35
REST
3 Rds
(add on more station if more than 20 people)
then
½ body # BB DL: 10
Wall Ball: 10
5 rds for completion