1. Warm up
2. Skill training: snatch
3. For time and weight:
Run, 800 meters
Hang squat snatch, 15 reps
Run, 800 meters
Squat snatch from mid-thigh, 15 reps
Run, 800 meters
Squat snatch, 15 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Thu 6 Oct 2011. Have a look at the comments, videos and scores here and here
Update on 2011-11-04 20:30 by CrossFit Harrogate
Katie 30:44 (run 200 m, row 750 m; 10 kg, 12.5 kg, 12.5 g)
James 20:03 (30 kg, 35 kg, 35 kg)
Suzanne 16:45 (row 500 m, 10 kg)
Kate 22:10 (15 kg, 20 kg, 20 kg)