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Katy's Workout

Warm up
100 jr
20 arm dislocations
100 jr
20 air squats
100 jr
20 push ups
100 jr
20 lunges
100 jr
20 jumping jacks

WOD
7 rounds for time
7 deadlifts 225#
7 L pull-ups

Scaled
deadlifts 85#
green band pull ups

time 11:00

I know some of these workouts sound short and easy but they are not. If you want to try some here is the website. http://crossfit.com/

Cool down
50 sit ups

Total time 40 minutes