1. Warm up.
2. Skill training: 3 sets of;
Toes to bar, 10 reps
3. Five rounds for time of:
Ring rows, 15 reps
70/50 kg bench press, 15 reps
102.5/70 kg back squat, 15 reps
(Set up rings and box such that heels are at the height of the bottom of the rings; scale down as required)
4. Recovery: mobility
This workout was on the CrossFit mainsite on Sun 1 May 2011. Have a look at the comments and scores here.