CrossFit 4 Week Cycle, on each day (Mo, Tue, Wed, Fri) you have 4 different workouts: W1-W4, Monday to Sunday etc. and after W4 you move onto W1 again.
Please note that on Thu, Sat, Sun, there is no Week Schedule (Wx) as you choose within that day to get variation, also on each of those Days with a MetCon / Core / CrossFit Workout, you have the option of choosing from all added to that day.
It is recommended to have another App that lets you see what the different CrossFit workouts contain, below are 12 examples of MetCon Work, you can do your own, the important thing is that it is High Intensity Cardio Training, for 8-15 minutes.
All sets containing 15-20 reps and only 1 set should be performed with max reps > 15s rest, max reps > 15s rest, max reps, total should be the number given, if you are above that 3 times on an exersice, raise the weight.

Warmup: Double Unders Cycle (Adjust number according to skill, but most important to sustain unbroken streaks, and pull them in order x, y, z, y, x. Where x, y, z is the number chosen by you)

MetCon Exercises:
- MetCon 1: 500 m Row / 10 Burpee Box Jumps / 10 KB Swings x 3 Rounds for Time

- MetCon 2: 1000 m Row / 5 Burpee / 5 KB Swings x 2 Rounds for Time

- MetCon 3: 50 Mountain Climbers / 10 HSPU / 20 KB Swings x 4 Rounds for Time

- MetCon 4: 100 Mountain Climbers / 5 HSPU / 10 KB Swings x 3 Rounds for Time

- MetCon 5: 500 m Run / 10 Burpee to Pull up / 10 HSPU x 3 Rounds for Time

- MetCon 6: 1000 m Run / 10 Burpee to Pull up / 10 HSPU x 2 Rounds for Time

- MetCon 7: 100 Double Unders / 20 Pistol Squats / 10 Toes To Bar x 3 Rounds for Time

- MetCon 8: 200 Double Unders / 10 Pistol Squats / 10 KB Swings x 3 Rounds for Time

- MetCon 9: 20 Double Unders / 10 Burpees / 10 KB Swings x 4 Round for Time

- MetCon 10: 40 Double Unders / 500 m Row x 4 Rounds for Time

- MetCon 11: 50 Double Unders / 10 Burpee to Pullup / 10 Pistol Squats x 4 Rounds for Time

- MetCon 12: 50 Double Unders / 500 m Row / 10 Burpee to Pullup x 3 Rounds for Time

- MetCon 13: 20 Double Unders / 10 Pullups / 10 Pistol Squats x 4 Rounds for Time

- MetCon 14: 40 Double Unders / 20 Pullups / 10 Pistol Squats x 3 Rounds for Time

- MetCon 15: 500 m Row / 10 Pullups / 10 Burpee High Box Jumps (32 Inch.) x 3 Rounds for Time

- MetCon 16: 500 m Run / 10 Pullups / 10 Burpee High Box Jumps (32 Inch.) x 3 Rounds for Time

- MetCon 17: 4 Burpee High Box Jumps (32 Inch.) / 8 Over Head Anyhow 95 lbs. / 16 Double Unders x 3 Rounds for Time

- MetCon 18: 8 Burpee High Box Jumps (32 Inch.) / 16 Over Head Anyhow 95 lbs. / 32 Double Unders x 2 Rounds for Time

Core Exercises:
90s, Barbell Rollouts, BOSU Push Up, Handstand, Hollow Rocks, HSPU, Knees To Elbows, L Sit, L Sit Walk, Ring Extension, Roof Push, Russian Twist, Side Crunch, Side Flips, Side Lever Pulls, Toes To Bar, Turkish Get Ups

Note: I will add Core Exercises, MetCon Sessions and CF Workouts as I go along, so this is bound to change, but I will continue to share.

Version: 11.4.3.4.1.9.6.1 (The first number represents the Routine information, each following number represents day of the week and will increase when a change has occured)