As fast as possible:

4 rounds:

400m run

50 squats

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Every Seconds Counts – The DVD
I’m planning on ordering in a DVD of Every Seconds Counts (http://store.crossfit.com/products/every-second-counts-dvd). Shipping is $23 whether I order 1 or multiple. If you want a copy let me know and we can order together.

Unlimited

A. Power Snatch/Snatch Balance/OHS – 1.3.5 x 3 sets; 180 sec rest b/t sets
5 min rest including 3 min at end of last set
B. Dead Lift – 55% or 77% of 1RM** – 8 sets of 2 reps; 45 sec only b/t sets
3 min rest after last set including 45 sec
C. Press – 5 x 5; 120 sec rest b/t sets

** 55% if you are training tomorrow. 77% if you are not. If doing 55%, focus on bar speed – get it off the floor with as much speed as possible.

3x/Week

Also do:
5 rounds of 40seconds all out rowing; 20 seconds rest

If you are in a time crunch, do B & C and then the rowing.