CrossFit Metropolis –> Upper East Side, Manhattan, New York City

Skills:  Ring Dips, L-Sits
WOD:
10,9,8,7,6,5,4,3,2,1 reps of:
Squat Snatch
V-Ups (toes to bar)

Post load, time to Comments.

11AM-Noon:  Free Intro Session for Newbies
11AM-1PM:  Open Gym for Members

WOD:
150 Wallball Shots
75 Abmats
And 2 Burpees every minute on the minute. 

Complete Wallballs and Abmats in any order. 
Post time to Comments.

REST DAY

See everybody on Saturday.  Stay Dry.

Skills:  Clean and Jerk
WOD:
4 rounds for time of:
6 Push Jerk
10 Ring Dips
25 Abmats

Post load, time to Comments.

Skills:  Clean and Jerk
WOD:
Tabata Squat
Rest 2 minutes then
For time:
1000′ Walking Lunge

Post Tabata Score and Lunge time to Comments.

Tabata Squats Video Here.

Skills:  Clean and Jerk
WOD:
As many reps as possible in 3 rounds of:
2 minutes Thrusters
1 minute Rest
2 minutes Pullups
1 minute Rest

Post load, reps per round and total reps to Comments.

Skills:  Clean and Jerk
WOD:
As many reps as possible with running clock:
5 minutes Air Squat
4 minutes Pushup
3 minutes Abmat
2 minutes Double Under (sub tuck jumps)
1 minute Burpee

Post total reps to Comments.

11AM-Noon – Free Intro Session for Newbies
11AM-1PM – Open Gym for Members

WOD:
For time:
Back Squat 10,000 lbs
60 Pushups
Run 1 Mile

Back Squats done in any combination of reps and load (ie. 50 reps at 200lbs, 100 reps at 100lbs, 200 reps at 50 lbs etc.) that sum to 10,000 total pounds.

Scale to 3/4 or 1/2 volume as needed.  Newcomers can sub 150 Air Squats for Back Squats.