Crossfit:

.25 Mile Run
5 x Weighted Pull Up
10 x OHS (95/55)
20 X Wall Ball Shot
40 x Weighted Knee to Chest
.50 Mile Run
40 x Weighted Abmat Situp
20 x Kettle Bell Swing
10 x Hang Power Clean & Jerk (95/55)
5 x Weighted Parallel Pull Up
.25 Mile Run