Got it!
CROSSFIT
S&P Cycle: squat – pull – press – PULL – off
A. deadlift: 1 rep every 30 sec x 10 min
B. 40-30-20-10 rep rounds for time:
OHS (85/55)
pullups
CSPORT
15, 12, 9, 6, 3
Pull Ups
KBS
200m run each round15, 12, 9, 6, 3
GHD sit ups
Thrusters
200m row each round
Pull Ups
KBS
200m run each round15, 12, 9, 6, 3
GHD sit ups
Thrusters
200m row each round
15, 12, 9, 6, 3
Push ups
Lunges per leg
Cal air bike