CrossFit WOD:
Strength/Core:
6 Sets:
7 Dual DB Bent-over Rows
30-60sec Plank
Rest 1:30

Metcon:
5 Rounds:
3min AMRAP:
Run 200m
20 Knees-to-elbows
AMRAP DB Power Cleans on remaining time (#22.5/15,x2)

*Rest 1min between rounds