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Complete as many rounds as possible in 30 minutes:
Row
1-handed Overhead walk – Left #heavy
AirDyne
1-handed Overhead walk – Right #heavy
Low Bear crawl
Hollow hold

http://crossfitmass.com/28902-2/

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A1. Front Squat 5 x 10-12
A2. Pendlay Row 5 x 10-12

Every minute on the minute for 10 minutes:
Odd: 20″ Box Jump, step down
Even: 50 pound Alternating Dumbbell Snatch

http://crossfitmass.com/28894-2/