1. Warm up
2. Skill training: single leg squats
3. Complete as many rounds as possible in 15 minutes of:
11 ft rope climb, 2 ascents
Ring dips, 10 reps
20/14 lb wall ball shots, 20 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Thu 09 Jun 2011. Have a look at the comments, videos and scores here and here.
Update on 2011-07-10 07:37 by CrossFit Harrogate
Chanelle 6 rounds + 10 ring dips (10 lb wall ball, feet on floor for rope climbs + ring dips)
Sarajane 8 rounds + 10 ring dips (10 lb wall ball, feet on floor for rope climbs + ring dips)
Great effort!