Strength

Warm up-

3 rounds – 

5 DB rowing
5 Inverted rows

Workout- 

Banded Reverse Fly 3 x 15
Reverse grip lat pull down 3 x 10
Seated rowing 3 x 12
Straight arm pull down 3 x 10

Barbell biceps curl 3 x 10
Preacher curl 3 x 10

CrossFit

Warm up-

3 rounds-

5 Push ups
5 Sit ups
5 Ring rows
5 Good morning 

Conditioning-

For time- (Partner wod)

100 Push ups
100 Plyometric lunges
100 Pull ups
100 Kettlebell swings
800m Run (Both partner run together)

Only one partner exercises at any given moment. Everytime you break you do 3 Burpees and the second partner continues the reps.