Strength

Weighted Pull-Up

1-1-1-1-1-1-1

Work up to a 1RM pull-up or heavy max for the day.  If you are working on the bands perform 7 sets at max effort with a band that has you working  in the 1-3 rep range.

WOD

AMRAP in 20 Minutes
21 Kettlebell Swings 24/16kg
200M Run

Off Ramp WOD

5 Rounds for time
21 Kettlebell Swings
200M Run

If you are brand new to CrossFit consider performing “Russian” swings to eye level as a scaling option and scaling the volume by giving yourself a 5 round limit along with the 20 Minute time cap.