1. Warm up.
2. Skill training: five rounds of:
a. Rope climb, 1 ascent starting from seated on the floor
b. GHD back extension, 5-10 reps
3. "2010 Northwest Regional Event 1": three rounds for time of:
60/40 kg overhead squat, 10 reps
Double unders, 50 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Mon 18 Jul 2011. Have a look at the comments, videos and scores here and here.
Update on 2011-09-02 18:36 by CrossFit Harrogate
Rachael 4:00 (25 kg, bar jumps)
James 4:13 (10 kg, bar jumps)
Barry 6:16 (10 kg, bar jumps)
Andrew 5:59 (25 kg, 8" box jumps)