Buy In: Barbell complex- complete 7 reps of each movement before moving on to the next movement. Use an unloaded barbell. RDL, Bent over row, Hang Power Clean, Strict Press, Back Squat, Thruster. Mobilize.
copied and pasted from CrossFit.com:
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.
Record total reps.
Women, Begin the workout at 33#. Add 10#as you go.