WARM-UP: 

2X
200m Run
10 Lunge to instep
15 Squats
10 Push-ups
15 Wide leg reach throughs

2:00 Group stretch

SKILL:

CrossFit Total

1 Rep max shoulder press (10:00)

1 Rep max backsquat (15:00)

1 Rep max deadlift (15:00)

-OR-

WOD:

25 Minute AMRAP

800m Run
20 Ab mat sit-ups
15 Slam balls (30/20)
10 Burpees