(Pic from CrossFit.com)
Option 1: CrossFit.com
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Option 2: Outlaw
Rest
Part A: OHS 1-1-1-1-1-1-1
Part B: 21-15-9
Double unders
Toes 2 bar