CrossFit WOD

2 Rounds of:

400 m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats

Rest 2 minutes between rounds.  Record total time

Wendler 5/3/1

5-5-5

Shoulder Press and Back Squats

Weights will be determined by your starting point. 
Talk with your coach if you need to print out the spreadsheet.