From September 12, 2002: the first workout ever posted on CrossFit.com:
Go through this slowly! Take as much time as you need.
Work for your best effort in each exercise.
Row 1K
Pull-up (max set)
Dumbell Thruster* (21 reps)
Dumbell Thruster (21 reps)
Pull-up (max set)
Row 1K
*Dumbell Thruster is from a full squat to a push press overhead.
Today at 9am, Sunday Morning Salvation will focus on shoulder mobility. YOU need this: don’t make me name names!