CrossFit WOD:
Strength:
Front Squat
3-3-3-3-3

Metcon:
AMRAP in 16min of:
8 DB Hang Clean and Jerks (#22.5/15,x1)
4 Box Jump Overs
8 Toes-to-bar
4 Box Jump Overs

Endurance:
6 Rounds for time:
25 Plate G2OH (#20/15)
Run 200m
25 Jump Squats
Run 200m
25 Ring Rows
Run 200m