,

Mon 120123 - CrossFit Harrogate WOD

,

1. Warm up

2. Skill practise; ten minutes to practise technique and find a working progression for:
(a) Muscle up
(b) Handstand push up

3. "Nate"; complete as many rounds in 20 minutes as you can of:
Muscle up, 2 reps
Handstand push up, 4 reps
32/24 kg kettlebell swing, 8 reps

4. Recovery

Part 3 of this workout was posted on the CrossFit mainsite on Tue 10 Jan 2012. Have a look at the comments, videos and scores here and here.