Dynamic Warm Up
Warm Up to an easy 3 rep overhead squat then 3 reps every minute on the minute x 10
21-15-9 reps for time of:
225 pound Back squat (155 for women)
2 pood Kettlebell swing (1 pood for women)
200 meter sprints with 30 second intervals x 6
"What the 2012 CrossFit Open Workouts Have Meant to the Everyday Athlete" from Breaking Muscle.