Perform 4 walking lunge steps on the minute for 10 minutes with a barbell held in the front rack (like a front squat). Men use 95, women use empty bar.
Rest 5-10 minutes and then perform as many rounds and reps as possible (AMRAP) in 5 minutes of
3 dead lifts @275/165
7 push press @115/65
This is the CrossFit.com workout from 12/6/13. Post results to comments! Good luck!!