In pairs: move from each of the four stations after three minutes of work. The workout is completed when 2 rounds of all stations are completed. The stations are:
Kettlebell Swings 32/20kg (reps)
Calorie Row (calories)
Wall Ball (reps)
Pushup (reps)
From Precision Nutrition: The Anytime Meal Guide. There's a good chance that this guy (Jon Berardi) is the future of CrossFit eating; we've been reading him for a decade on T-Nation. Anna and Krissie completed his course last year, and loved it! Great stuff from another Canadian!
Big Hole Update: Monday's the day to remove the plastic wrap. No peeking!