Wednesday

Hanging Power Cleans - 115# (start from hang position, as opposed to ground)
Overhead Squat - 95#
Thrusters - 25#
Knees-to-elbows (hang from bar and touch knees to elbows)

as many reps as possible in 1 min. Rest 30 sec between each exercise
3 time through

500m row for time.

Post total reps and 500m time to comments.

examples of how to preform exercises are on Crossfit.com in the exercises and demos section.