CrossFit WOD:
Strength:
Weighted Pullups
5-5-3-3-1-1

Metcon:
4 Rounds for max reps
1min DB Power Cleans (#22.5/15,x2)
1min Plate Overhead Situps (#20/15)
1min Row (calories)
1min Box Jump Overs
1min Rest

Endurance:
7 Rounds for time:
Run 400m
60 Mountain Climbers
30 Jump Squats
15 Pullups