1. Warm up
2. Skill practise: snatch
3. "Tabata Something Else"; complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score is the total number of reps.
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Fri 28 Oct 2011. Have a look at the comments, videos and scores here and here
Simon 254 (blue + red band)
Suzanne 297 (ring row)
Andrew B 281 (green band)
Jon 261 (blue band)
Alex H 323 (ring row)
Kate 317 (blue band)
Rachael 357 (2 x red band, weightvest for the squats)
Massive well done to Kate on getting her first pull up! All the hard work pays off in the end.