Part 1:

Back Squat

5RM

4 x 5 @ 90% of 5RM

(Rest 2-3mins for sets at 90%)

 

From CrossFit main site:

In front of a clock set for 12 minutes:
1 minute   of box jumps (30/24)
1 minute   of sumo deadlift high-pulls (115/75)
2 minutes of box jumps
2 minutes of sumo deadlift high-pulls
3 minutes of box jumps
3 minutes of sumo deadlift high-pulls