Crossfit Performance:

A1. Behind Neck BB Standing Press @ 3010; 6-8 x 4/30 sec. rest.
A2. DB Hammer Curls @ 3010; 8-10 x 4/30 sec. rest.
A3. Anchored Sit ups 20,20,20,20/2:00 rest.
+
3 rds each for time (negative splits)
400m Row,
10 DB/KB Clean & Jerks (ground to shoulder to over head) (25/40)
15 Burpees.
Rest walk 2:00.