CrossFit Warm Up:

3 rounds of 10-15 reps of:
Samson Stretch (do the stretch once each round for 15-30 seconds)
Overhead Squat with PVCSit-up (ABMAT or GHD)
Back-extension (Supermans or Good Morning with PVC)
Dip (Ring, Box or Bench)

Note that for a workout that’s dip or pullup-centric, you might want to do something else in the warmup.

With a continuously running clock do one Clean and Jerk the first minute, two Clean and Jerks the second minute, three Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed. Rx weight is 135#. Scale as required.

Post scores and weight to comments.