Bear Complex: This workout is not done for time, it is done for weight. Start out with a barbell at a weight you know you can handle and work up to your max weight each set. Workout is as follows:
Five sets of seven reps each:
Each rep consists of the following:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rules: You cannot put the bar down during a set. You may rest at any point, but you must be holding the bar in some manner (on your back, in the rack position, at the hang position, holding it in your teeth, whatever). Rest inbetween sets. Gradually work up to your max weight.
A good demo of this workout is on the main Crossfit site (a really smokin’ tool if you haven’t seen it yet). Click the link for the video demo, and check the blogroll (on the left side of our main page) for the Crossfit main site, www.crossfit.com