1. Warm up

2. Skill training: 7 sets of;
Snatch balance, 1 rep (after warm up sets, increase load each set and work up to a weight that feels heavy)
Rest, 2-3 mins

3. "Griff"; for time:
Run 800 meters
Run 400 meters backwards*
Run 800 meters
Run 400 meters backwards*

(*Ensure you spend equal time looking over each shoulder and please try not to fall over!)

4. Recovery: mobility

This workout was on the CrossFit mainsite on Thu 5 May 2011. Have a look at the comments, scores and video demo here.