Push Pull!

I love this kind of WOD. It is extremely challenging in both strength and endurance. This WOD involves the Rower so if you don't have one try to figure out an exercise that simulates rowing in some way. The primary movement of rowing is pulling but you also use your legs. Sumo Deadlift High Pull is what the Crossfit site recommends as a sub. You will have to determine your own weight - you'll be doing this exercise for 3 minutes at a time so it should be heavy enough to be challenging but light enough that you can keep your heart rate up for 3 minutes. Another Crossfitter recommends doing light weight, hi rep cleans with a full squat to better replicate the "i just got off a c2" feeling. It's up to you.

WOD
Keep the clock running.
5 rounds of:
3 minutes on the rower (or substitute sumo deadlift hight pull or cleans w/full squat)
3 minutes of Push Press (or Push Jerk, whatever you need to do to get the weight overhead)
Women: 75lb, Men: 95lbs

In total this is a 30 minute workout. I got 102 Push Jerks and over 3300 on the rower. Can't remember exactly.