Row or Run.  Accumulate 10 minutes of self-care: pvc/barbell rolling , band freestyle, lacrosse balls etc.

copied and pasted from CrossFit.com:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

scale as necessary.  sub for handstand push ups is regular pushups.

Buy In: Row 500. Squat Prep/Shoulder Prep

Back Squat 4 sets of 4@85%

Shoulder Press 4x8@ 75%

Chin Ups 4x8

Buy In:  Row 500.  Hollow Body crunches x 12.  Roll to Candlestick x 12.  Roll to pistol 6/side.  Turkish get-up 6/side.

Spend 1 minute at each station:

KB Swing

Box Jumps

Toes to Bar

Double Unders

3 rounds no rest between rounds (mathletics= 12 min. WOD) 

post total reps to comments.

Schedule: 9-10 WOD, 10-11:30 Weightlifting Clinic, 11:30-1:00 Weightlifting Clinic

Buy In:  Yep

Back Squat 3 sets of 8@75%

Bench Press 3 sets of 8@75%

then:

"Elizabeth" 21-15-9 of Cleans (yep, full squat- 95/135) and Ring Dips

Buy In: Row/Run. 12 Reps: PVC OHS, Toes to Bar, Supermans, Shoulder Dislocation, Dips.  Band Freestyle for shoulders.

Run 800 Meters

50 Push Ups

Run 800 Meters

50 Pull Ups

Run 800 Meters

50 Double Unders

Capped at 25 minutes!