CrossFit, sprinting and paleo... Let's see how this goes

Well, because of work I am unable to compete in the opens to try and score a spot in the regionals... Yeah I am destroyed about it, but the only plus side is that I have 12 months to go for the 2013 games. Have to wait a year for it to come around, but I "should" be a better athlete by then.

Tomorrow's workout:

Am: beach sprinting
Warm up
5x10m flying starts
10x60m max efforts

Pm: CrossFit

SWOD:
Single squat, starting from 40kg, do 1 squat, increase by 10kg and do 1 squat until failure

4x12 weighted 24" box jumps 30kg (15kg db each hand)

DWOD:
Amrap 5mins
50 kb swings 28kg
Burpees in remainder of time
Rest 3mins

Amrap 5mins
50 overhead lunges 75#
Burpees in remainder of time
Rest 3mins

Amrap 5mins
50 thrusters 75#
Burpees in remainder of time

Penalty for not finishing any of the movements of 50:
10 double unders per rep under