1. Warm up
2. Skill training:
(a) Handstand - holds, walking, push ups
(b) Ring back lever
3. Three rounds for time of:
60/40 kg front squat, 12 reps
Burpee pull-ups, 12 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Sat 02 Jul 2011. Have a look at the comments, videos and scores here and here.
Update on 2011-08-02 19:59 by CrossFit Harrogate
Jason 8:57 (RX)
Chris 8:45 (40 kg)
Andrew 6:57 (32.5 kg, box)
Amanda 8:07 (25 kg, box)