Buy In: Run 800 meters. 10 reps:Bridges, Air Squats, Toes to bar, Band pull aparts, Snatch Balance with Barbell.

Snatch 5 sets of 5.  Progressive loading.  Take your time and make your set-up immaculate for every rep. Keep your feet planted and be explosive!

15 Reps Front Squat@65%

Buy In:  foam,pvc,barbell, lacrosse ball, softball, bumper plate,band mobility throw down. 10 Turkish get-ups. 100 double unders for time.

copied and pasted from CrossFit.com:

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Buy In: short and sweet: get ready.

for time:

"Wham-bulance"

Run 200 meters

30 Power Cleans (95/135)

30 Pull Ups

Run 400 meters

20 Power Cleans (105/155)

20 Pull Ups

Run 800 meters

10 Power Cleans (115/185)

10 Pull Ups

Run 1600 meters

These guys are the medics... call if you need them.

Copied and pasted from last Monday:

Buy In: Row 500.  Squat Prep: 2 minutes each: couch stretch, captain morgan's stretch, down-dog progression, asian squat.

Back Squat 20 reps@80% unbroken. If you did this last week: if you lifted less than 200 pounds, add 5 pounds.  If you lifted over 200 pounds add 10 pounds.  If you had to break your set, stay at the same weight and go unbroken this time.

Then: Row 100 calories for time.  Post squat load and row time to comments.