If you've read any of my posts, you'll know I'm a CrossFit sceptic. But the way they train can be fun as hell and super efficient too, so I put together this little CF inspired ditty to start the week.
20 minutes AMRAP (as many round as possible)
7 80kg deadlifts
6 (3 per side) 24kg Turkish Get-ups
5 30 meter sprints (with a walk back to the start)
Scale the weights to the appropriate one for you but use around 110% body weight for the deadlifts and roughly 25% bodyweight for the TGU's. Should be enough to make it difficult but possible to maintain technique.
Not really that bad by some CF standards but enough to make you work your ass off for 20 minutes and not be at too much risk of technical failure of the exercise.
This will sweat out anything you (regrettably or not) put into your body over the weekend.