Buy in: Unloaded barbell complex- rdl>bent over row>hang squat clean>push press>back squat>strict press. Mobilize. Load your bar and prepare for the wod.

Copied and Pasted from CrossFit.com:

4 rounds for time of:
20 squat cleans
800-m run

Men: 115 lb.
Women: 75 lb.

30 minute cap.





 
Mike Alley