In response to the HUGE outcry for a long, gruelling metcon (CrossFit's term for metabolic conditioning, or, "cardio) I am looking forward to seeing how this one goes tomorrow. I got this from my friend and former coach Don, who programmed this WOD this week. I haven't done it yet so, good luck. haha!
10 L-pullups (or whatever kind of pullup you have at this point!)
15 back extensions with 25# plate
20 sit ups with 25# plate
Remember: the load is scale-able.
Drink water, and see you in the morning!