I am feeling good now, but in the hour after this I was stuffed!
As usual we did lots of stretching and practice on the technique, and the actual workout was:
15 mins AMRAP (As many reps as possible):
5 x clean and press (i just had the wooden plates on the the olympic bar, so I could get the technique right, but it was still bloody hard).
10 x toes to bar (no-one did this, it was just knees up as high as poss and OMG!)
200 m run (due to my injury I was on the bike).
I managed 5 rounds + 1 clean and press.
And yes I still love Crossfit :D