1. Warm up
2. Skill practise: muscle ups
3. Complete as many rounds as possible in 15 minutes of:
20/14 lb wall ball shots, 10 reps
Toes to bar, 10 reps
25/21" box jumps, 10 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Mon 26 Sep 2011. Have a look at the comments, videos and scores here and here
Update on 2011-10-26 19:18 by CrossFit Harrogate
James 5 rounds + 4 box jumps (RX)
Jon 6 rounds + 6 box jumps (16 lb ball)
Suzanne 9 rounds + 6 box jumps (10 lb ball, knee raises, 12" box)
Alex 7 rounds + 4 toes to bar (RX-)
Simon 7 rounds + 7 box jumps (10 lb ball, knee raises, 21" box)
Lauren 7 rounds + 10 wall ball (10 lb ball, knee raises, 12" box)
Congratulations to Alex who also nailed his first muscle up tonight, great effort!