Look at all the cool competitions coming up! Lets represent at all of them!
Warm up # 11
1. Every minute on the minute for 20 minutes:
Deadlift x 2 reps
Seated box jump x 3 reps
2. As many reps as possible in 2 minutes of:
30′ shuttle run
Rest 1 minute
As many reps as possible in 90 seconds of:
30′ shuttle run
Rest 1 minute
As many reps as possible in 1 minute of:
20′ shuttle run
Rest 1 minute
As many reps as possible in 30 seconds of:
20′ shuttle run
http://www.youtube.com/watch?v=vcG6oR145h4
So Richard Hawthorne is known as the human ant. If you watch this video you will see why. 600+ pound deadlift at 130 lbs!!!
CrossFit Havoc 
30 minutes alternating at the top of each minute ( 10 sets each)
Bench 295 x 2
Seated box jump x 3 (40 ish inches)
Deadlift 475 x 2