A. Max Effort Front Squat
find your 1RM in 20 min
B. 3 rounds NFT of:
GH Raise, 8-10 reps
Jumping Good Mornings, 6-8 reps (watch the video)
Reading Corner: Why CrossFit is seducing more women
Yoga Class: "Ashtanga has four fixed series of postures. The first is called “primary series” or yoga chikitsa (yoga therapy). Its main focus lies with addressing hamstring tightness through many symmetrical and asymmetrical forward bends, addressing hip tightness as well as pelvic imbalances. For most CrossFitters, the hamstrings can easily become the tightest part of their bodies. This is another realm in which Ashtanga and CrossFit complement each other." - from the CrossFit Journal article "Ashtanga Yoga vs. CrossFit".
This movement will probably not show up at the CrossFit Games, but you never know.