CrossFit WOD:
Strength:
12min build up load for:
3 Power Snatch (Touch and Go)
*go heavy or practice technique under light load

Metcon:
For time:
100 Situps
75 Russian KB Swings (#32/24)
50 Wallballs (#10/6)
25 Overhead Squats (#50/35)

Endurance:
5 Rounds for time:
40 Lunges
100-80-60-40-20 Double Unders
30 Pushups
100-80-60-40-20 Mountain Climbers
20 Toes-to-bar