Read This:

http://journal.crossfit.com/2012/10/what-should-we-eatand-why.tpl

 

A. 7 Min of:

every 30s:

1 Hang Squat Clean (165/105)

1 Push Jerk (165/105)

B. 7 minute AMRAP:

4 Hang Clean & Jerk (145/100)

8 Chest to Bar Pullups