Warm Up/Part A.
8 Toes To Bar
12 Push Ups
20 Double Unders
Timed Or Not Scale Back The Reps As Needed
Bench Mark 1-Surprise!
Death By 10 Meters
Sprint 10 meters the first minute, 20 meters the second minute, 30 meters the 3rd, etc until you can no longer keep up on the minute.
I've Been Getting Questions About Getting The Weight Over Head For The Over Head Squat-There Are Few That Do It More Impressively Than This Guy-He Took 3rd This Year At The CrossFit Games
The Gold Standard For The Over Head Squat Is Body Weight For 15 Reps-Here Is A Great Video Of That.