1. Warm up
2. Skill training;
Turkish get up, 3-3-3 reps each arm (try and increase the weight each set)
3. "Bradley"; ten rounds for time:
Run, 100 m
Pull up, 10 reps
Run, 100 m
Burpee, 10 reps
Rest 30 seconds
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Wed 17 Aug 2011. Have a look at the comments, videos and scores here and here.
Update on 2011-09-28 20:14 by CrossFit Harrogate
Chris 37:28 (ring rows)
Amanda 9:10 (three rounds, green band, 15 kg thruster instead of burpees)
Andrew 20:00 (seven rounds, ring row, 20 kg thruster)
Lucy 15:32 (five rounds, ring row, 15 kg thruster)
Jenny 15:11 (five rounds, ring row, 15 kg thruster)
Joanne 15:20 (five rounds, ring row, 15 kg thruster)
Simon 18:49 (five rounds, blue band)
Lauren 18:41 (five rounds, green band)