Warm up:
150 jump rope jumps

3 rounds of:
10 squats
10 sit ups
10 back extensions.
10 dips
10 pull ups
10 push ups

Crossfit:

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Brian: 65lbs, 14.12 min
Peter: 95lbs, 6.50 min
Me: 65lbs, 12.20 min

http://s356.photobucket.com/albums/oo5/crossfitin/08-19-08/