(Pic from CrossFit.com)
Option 1: CrossFit.com
Two rounds for time of:
Run 800 meters
30 Pull-ups
115/80 pound Front squat, 30 reps
30 Toes-to-bar
115/80 pound Power clean, 30 reps
Option 2: Outlaw
Rest day
Option 3: Crossfit Montreal: Time cap 35 mins (Score is total time including rest periods)
Part A:
Grace
30 clean & Jerks 135/95
5 mins rest
Part B:
Annie
50-40-30-20-10
Double unders
Ab-mat sit ups
5 mins rest
Part C:
Jackie
1000m row
50 Thrusters 45lbs BB
30 pull ups