Weightlifting
Take 12 minutes to work up to a 80% Snatch – no more than 7 total reps.
Take 12 minutes to work up to a 80% Clean & Jerk – no more than 7 total reps.
Metcon
15 Min AMRAP:
400m Run
15 Burpees
8 Toes to Bar
Great blog post below by CrossFit Lynchburg Athlete Sabrina Deal.
http://joshandsabrenadeal.wordpress.com/2013/05/15/what-is-crossfit-and-reflections-on-my-one-year-crossfit-birthday/
