Warmup
CrossFit Warmup

WOD
1st
Squat 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups (Floor GHDs)
20 Box jumps, 24 inch box