I learned the value of hard work by working hard.

Margaret M. Fitzpatrick

Check out Brad Hirakawa's muscle up from the CrossFit message board.
(scroll down though the messages)
http://www.crossfit.com/message/messages
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Hang Clean 10RM load X 10,
7RM load X 7,
5RM load X 5,
3RM load X 3,
then in as few sets as possible and with the last (3RM) load:

10 reps,
7 reps,
5 reps,
3 reps.

Run 1 mile
50 box jumps on 20 inch box

How long to complete 4 rounds?

1/2 Tabata push press @ 65 lbs
From the racked position of the push press do as many reps as you can in 20 seconds, rest for 10 seconds. Repeat this 4 more times.

Jump rope 20 double unders

20 Sit ups on Glute Ham developer holding 25 lbs.
Make sure the weight stays close to your chest and just under the chin.

How many rounds in 20 minutes?

REST