CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
.
Two sets of: 

Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Two sets of: 

Wall Ball Kang Squat x 10 reps
Wall Ball Walking Lunge x 10 reps
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Toes to Bar
10 Strict Pull-Ups