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

Metcon:
For time:
Row 250/200m (Or 15/12 Cal Bike)
20 Dual DB Power Cleans (#22.5/15,x2)
20 Knees-to-elbows
Row 250/200m
20 Dual DB Front Squats
20 Knees-to-elbows
Row 250/200m
20 Dual DB S2OH
20 Knees-to-elbows