Militant CrossFit: 24-May-13

Warm up:
90 Double Unders
Then 2 Rounds
5 Pull Ups
10 Push-ups
15 Airsquats

Then:
Power Clean: 8 Sets of 3

Then:
Fitness:
12 minute AMRAP:
6 Push-ups
12 Air Squats
Run 1 Lap

Advanced:
12 minute AMRAP:
6 ring rips
12 Front Squats (75lbs/45lbs)
1 Lap with KB (35/25)

The AMRAP is the burner for the day. Make sure that you are doing a variation of the workout that allows you to work at a pretty steady pace without breaking things up too much. .