Strength

Warm up-

3 rounds-

5 inverted rows
3 chin ups

Workout-

Pull ups 5 x 3
Barbell Rowing 4 x 8
Dumbbell Rowing 3 x 10
Straight arm pull down 3 x 10

Preacher curl 3 x 10
Hammer Curl 3 x 10

CrossFit

Warm up-

400m Run

3 rounds-

5 Squats
25m Bear crawl

Conditioning-

Karen

For time:

150 wall-ball shots

Men: 20-lb. ball to 10-ft. target
Women: 14-lb. ball to 9-ft. target

Video demo-