(Pic from Crossfit.com)
Option 1: CrossFit.com
"Glen"
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
Option 2: Outlaw
BB Gymnastics
1) Every 30 seconds for 4 minutes (8 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 75% of 120914.
*rest 2 minutes
2) Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75% of 120914.
Conditioning
Run 1 mile
30 Muscle-Ups
For time.
Midline
5 minute AMRAP of:
BB TGU(Turkish get up) 65/45#
Option 3: CrossFit Montreal
Part A: Deadlift 3-3-3-3-3
Part B: For time