1. Warm up
2. Skill training: back squat
3. Complete as many rounds as possible in 20 minutes of:
Chest to bar pull-ups, 5 reps
20/14 lb medball, Wall ball, 10 reps
24/16 kg kettlebell swings, 15 reps
4. Recovery: mobility
This workout was posted on the CrossFit mainsite on Tue 9 May 2011. Have a look at the comments and scores here.
Update on 2011-06-09 06:52 by CrossFit Harrogate
Amanda: 10 rounds (green band, 12 lb medball, 12 kg KB)
Andrew: 11 rounds + 13 swings (green + blue band, 12 lb medball, 16 kg KB)
Kerry (at 7 months pregnant): 8 rounds + 5 pull ups (green band, 12 lb medball, 12 kg KB)
Noelle: 9 rounds (green band, 12 lb medball, 12 kg KB)