As many rounds as possible in 20 minutes of:-

7 Thrusters 30kgs
12 Knees 2 Elbows (knee raises for me)
21 Box Jumps

5 rounds

This was truly evil and painful. In fact when we finished one of the guys that started Crossfit at the same time as me said "...this is the first time I have had the taste of blood in my mouth for at least 2 weeks". He was right, and there were a number of victims out the front doing the puking thing.