Buy In: Run Southern Star loop. Downdog progression x3. 15 reps: shoulder dislocations, hollow body crunches, ghd situps. Mobilize.
copied and pasted from CrossFit.com:
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Post time to comments. Women's weight=45#. Please note- it says push jerk. Practice reading comprehension and practice caring.