Did you catch any of the action on the Crossfit Invitational 2013 US vs World? If not here is your chance!
Front plank stability ball rotations
5×5 (perform slowly)
5 rounds for time (12 minute time limit)
x21 kettlebell swings (50#/35#)
x21 hand release push-ups
x21 double unders (sub: 21 one-legged single unders, each leg)